MONDAY
| Strength
For load: 6-6-4-4-2-2 Dead lift *Perform a new set every 2:00
Today’s deadlift sets should see athletes starting at a challenging load above 60% 1RM and increasing across sets to a heavy, but sub-maximal 2 for the day. |
| WOD
12 Min AMRAP
6 Burpee box jump-overs 24/20” 6 Single-arm KB hang snatches 32/24kg – left 6 Single-arm KB hang snatches – right
Rx+: 30/24” Active: 24/16kg Lifestyle: 20/16”, 16/12kg+ step-overs allowed
The workout should see a conservative box height and KB weights that allow an aerobic workout with unbroken sets and constant movement across all rounds. |