THURSDAY
| Strength
8 Sets for load: 1 Hang power clean + 1 Power clean + 1 Push jerk + 1 Split jerk *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
For time: 42-36-30 Box jump-overs 24/20” 21-18-15 Shoulder-to- overheads 52/35kg
13 Min Cap
Rx+: 61/43kg Active: 43/30kg Lifestyle: 35/25kg
The workout should see a conservative height for box jump-overs such the limiting factor at any level of fatigue is the cardio-respiratory system as opposed to plyometric strength, and the shoulder-to-overhead weights should reflect repeatable sets of 10+ across rounds. |