THURSDAY

8 Sets for load:

2 Snatch balances

+ 2 Overhead squats

*Perform a new set every 1:15

Snatch balance complexes

CFK Benchmark “Night Train”

4 Rounds for time:

25 Toes-to-bar / chin-over-bar pull-ups*

9-7-5-3 Squat snatches 60/40-70/45-80/50-90/55kg

*Alternate between T2B and PU each round

Rx+: Chest-to-bar pull-ups

Active: 20 Hanging leg raises + 20 PU, 40/30- 50/35-60/40-70/45kg

Lifestyle: 20 Hanging knee raises + 20 Ring rows, all bars at 30/20kg as power snatch + overhead squat

Longer workout including rig movements and increasing weight squat snatches. An effective lock-out overhead will be important considering incoming shoulder-fatigue.