Strength
Deadlift
AHAP (for sets 5-10) –
10×2 Sumo DL
60kgx2, 70×2, 80×2, 85×2, 90×2, 95×2, 95×2, 90×2, 90×2, 90×2.
Squat
10×2 Wide Stance Front Squat on box below parallel @ 50% + band
5x2x40kg + red bands; 5x2x45kg + red bands.
Clean & Jerk
6×3 Clean @ 60%
50kg.
Snatch
6×1 Snatch from high block, 1 OH Squat @ 60%
40kg.
Interspersed Gymnasticals
6×3 Pull-Ups
6×3 Dips
6×8 Reverse Curls
6×8 Stick Wrist Rotation Thingies, each arm
(Alternating pull-ups+curls / dips+rotations after each lifting set.)
Evolution
In 5 minutes –
7 Snatches 135/75 95
5 Snatches 155/95 115
AMRAP Snatches 185/135
0 at 135.
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