Wednesday 21.8.19
Snatch
3 sets of 3.3.3
Rest 15 seconds between triples
Rest 1 minute between sets
*triples must be touch-and go
**aim for 55-60% 1RM
2 sets of 2.2.2
Rest 15 seconds between doubles
Rest 1 minute between sets
*doubles must be touch-and go
**aim for 60-65% 1RM
1 set of 1.1.1
Rest 15 seconds between reps
In teams of 2
For time
150m run (together)
3 rounds
30 deadlifts @ 52.5/35kg
30 hang power clean
30 shoulder to overhead
150m run
3 rounds
20 deadlifts @ 60/42.5kg
20 hang power cleans
20 shoulder to overhead
150m run
3 rounds
12 deadlifts @ 70/47.5kg
12 hang power cleans
12 shoulder to overhead
Split the work however you like. One person works whilst one person rests - except for the runs, which must be performed together.