WEDNESDAY
| Strength
6 Sets for load: 2 Hang power snatches + 1 Power snatch *Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. If you are doing the skills session at 5pm take it easy as you will be doing a lot of overhead work. |
| WOD
4 x 2&½-minute Rounds for Reps: 60 Double-unders 16 Alt. DB snatches 22.5/15kg Max burpee pull-ups in remaining time *Rest 1:15 between rounds
Rx+: 75 Double-unders, 32.5/22.5kg Active: 40 Double-unders, 17.5/12.5kg Lifestyle: 80 Single-unders, 12 Alt. DB snatches 12.5/7.5kg, burpee + jumping pull-ups The workout should see skipping options that can be performed inside a minute across all rounds and DB weights that can be performed unbroken across rounds. Burpee pull-ups can be challenging but should allow constant movement even when fatigued. |