Lighter days

Wednesday:

Weightlifting

1) Snatch:
warm-up sets, 2×70, 2×75, 2×80, 3×80(f-f-s), 2×75

2) Clean & Jerk:
warm-up sets, 2×90, 2×95, 2×95, 2×95, 2×100

Strength

1) Triple bump paused front squat:
3×3 @ 100kg

Thursday:

Weightlifting

1) EMOM for 10:00-
3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Worked up from 20 to 57.5kg (up 5kg from last week!)

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

Worked up from 50 to 72.5kg. Got pretty tired after this.

Strength/Skill

1a) 3xME green-band muscle-ups
1b) 2×10 as fast as possible Front Squat with 70 and 80kg.

Finisher/Conditioning
Light 1.60km on the rower with ~2:30 pace.

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