FRIDAY
| Strength
6 Sets for load: 1 Squat snatch + 1 Hang squat snatch + 1 Snatch balance
*Perform a new set every 1:45
Today’s Olympic lifting sets should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
16 min AMRAP: 8 Bar muscle-ups 8 Squat snatches 61/43kg 16/12 Calorie Echo bike
Rx+: 75/52kg Active: 52/35kg, Jumping bar muscle-ups, 14/10 Calories Lifestyle: Jumping C2B pull-ups, 30/20kg (Power snatch + overhead squat), 12/8 Calories
The workout should see bar muscle-ups in 1-3 sets across rounds, squat snatches in smooth singles and approximate 60% 1RM, and cals should be able to be completed inside 1:00 with a moderate pace, when fresh. |