Slowly but steady

Tuesday:

Weightlifting
1) 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×50, 1×60, 1×65, 1×70

Strength/Skill
1a) 4X8 Strict Ring Dips, rest 90 sec.

1b) 4X3 Paused Back Squat – 3×90, 3×100, 3×100, 3×100, rest 90 sec.

Conditioning

20:00 AMRAP of:

2:00min single rope jumps / 2:00min on the rower
8 Muscle-Ups (blue and green band)
12 Muscle Snatches 30kg

Wednesday:

Weightlifting
1) 3×1 + 1×2 Snatch @ 80% ( 75kg/70kg )

2) 3×1 + 1×2 Clean & Jerk @ 80% ( 95kg/90kg )

Strength/Skill
1a) 3×3 Paused Front Squats @ 100kg, rest 2:00

1b) 3X1:00 ME Strict HSPU – rest 2:00

Started looking forward on the HSPUs and they felt pretty solid that way.

Conditioning
50 Bulgarian squats (alternating)
50 Dumbbell Snatches (alternating) 21kg
25 Burpees

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