WEDNESDAY
| Strength
6 Sets for load: 1 Power snatch + 1 Overhead squat + 1 Squat 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.
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| WOD
For total time: 23 Min Cap 3 Rounds of: 2 x Rope Climbs 7 Power snatches 61/43kg 3 Rounds of: 2 x Rope Climbs 7 Overhead squats 3 Rounds of: 2 x Rope Climbs 7 Squat snatches
Rx+: 70/47kg Legless Active: 1 x Rope climb , 52/35kg Lifestyle: 2 Regular rope climbs to 12ft across all rounds, 43/30kg
Weights should allow unbroken movements on all sets across all rounds and rope climb options should allow consecutive reps with a maximum :20 recovery between reps. |