THURSDAY
| Strength
8 Sets for load: 2 Snatch balances + 2 Overhead squats *Perform a new set every 1:15
Snatch balance complexes |
| WOD
CFK Benchmark “Night Train” 4 Rounds for time: 25 Toes-to-bar / chin-over-bar pull-ups* 9-7-5-3 Squat snatches 60/40-70/45-80/50-90/55kg *Alternate between T2B and PU each round
Rx+: Chest-to-bar pull-ups Active: 20 Hanging leg raises + 20 PU, 40/30- 50/35-60/40-70/45kg Lifestyle: 20 Hanging knee raises + 20 Ring rows, all bars at 30/20kg as power snatch + overhead squat
Longer workout including rig movements and increasing weight squat snatches. An effective lock-out overhead will be important considering incoming shoulder-fatigue. |