THURSDAY
| Strength
6 Sets for load: 1 High-hang squat snatch + 1 Hang (above knee) squat snatch + 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. |
| WOD
AMRAP12: 4, 8, 12 etc… Kettlebell front squats 24/16kg 4, 8, 12 etc… Kettlebell hang snatches 40, 80, 120 etc… Double-unders
Rx+: 32/24kg
Active: 20/12kg, 20, 40, 60 etc. double-unders
Lifestyle: 16/8kg, single-unders
The workout should see weights that allow 12+ unbroken squats and 6+ unbroken hang snatches on either arm. Double-unders may be challenging today given the AMRAP format, but Rx’d reps should be reserved for athletes with 40+ unbroken double-unders when fresh. Athletes with 10-20 double-unders should attempt the Active workout today.
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