02/11/23 - Thu

BASE

4 Sets

2 Clean + 1 Jerk @ 70%

4 Sets

1 Clean + 1 Jerk @ 80%

EMOM 21

1: 6 Dball Clean (50/40)

2: 12/10 Bike

3: Max Wall-Sit

01/11/23 - Wed

BASE

Strict C2B

10x4

AMRAP 20

400m Run

30 Burpees

500m Row

GAIN

Strict C2B

10x4

Every 2:30 x10

250/200m Row

*Aim for same pace throughout

31/10/23 - Tue

BASE

Snatch Push Press + Snatch Balance (5s hold after last rep)

2x (3+2)

2x (2+1)

2x (1+1)

70, 75, 80, 85, 90, 95%

Partner Interval

Every 6min x3

15 TTB

15 OHS (42.5/30)

Max DUs

*Partner B starts at 3min