WEDNESDAY 2ND AUGUST

IF DONE TUESDAY:

3 DB SQUAT CLEAN + 2 PUSH PRESS

IF HAVENT DONE TUESDAY:

6X ALT DB SNATCH

ACTIVE/ATHLETIC

EMOM X 10 MINS

1 X HANG POWER SNATCH

1 X OVERHEAD SQUAT

COMPETITIVE

EMOM X 10 MINS

2 SQUAT SNATCH

DIRTY OPEN 12.5

·       AS MANY REPS AS POSSIBLE IN 14 MINUTES

3 THRUSTERS

·       3 CHEST-TO-BAR/PULLUP

·       6 THRUSTERS

·       6 CHEST-TO-BAR /PULLUP

·       9 THRUSTERS

·       9 CHEST-TO-BAR/PULLUP

·       IF YOU COMPLETE THE ROUND OF 9, COMPLETE A ROUND OF 12, THEN GO ON TO 15, ETC.

COMPETITIVE KGS – 45/29KG

** NOTES

– OUR BARBELL-LESS OPTION IS A LITTLE MORE ‘WORKOUT’ BASED AND LESS SKILL BASED. IF YOU’RE NOT LOOKING TO FOCUS ON THE BARBELL SNATCH OR YOUR MOBILITY DOESN’T ALLOW IT THIS IS FOR YOU! WE DO RECOMMEND OCCASIONALLY WORKING ON THE BARBELL LIFTS, BUT IF THIS ISN’T YOUR PREDOMINANT FOCUS THEN NO WORRIES!

– DIRTY OPEN. A ROUGH WORKOUT THAT NEEDS TO BE PACED THROUGHOUT, AIM TO HOLD ON AS LONG AS POSSIBLE TO THE THRUSTERS AND DO THEM UNBROKEN, BREAK THE PULLUPS UP FROM THE START AND PLAY A SMART GAME THAT KEEPS YOUR UNDER THE ‘BURNOUT’ THRESHOLD UNTIL THE VERY LAST FEW MINUTES.