Sat/Sun 1/10-1/11

SATURDAY, Jan 10

  • Bkn snatch (getting low, staying on heels), 60/2×4
  • Snatch, 75/2×8 EMOM
  • Snatch deadlift (3 second negative ), 115/3×3
  • Back squat, 83/2×2, 70/4×10 EMOM
  • Pushups (with weight if possible), AMRAP in 5 minutes, if > 50, add weight next time!

 

SUNDAY (CONDITIONING!), Jan 11

  • 10 minute EMOM 3 deadlift (touchngo!) 100kg/70kg – can scale if necessary, 4 burpee, 5 wallball (20/14)
  • Pullups (strict), AMRAP in 5 minutes, if > 50, add weight or change band
  • Bicepsssss, accumulate 50 reps however you like
  • Airdyne, 5 rounds of 15 seconds as hard as possible, 2:45 rest (do in groups)

 

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