Wednesday WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
A) A. Squat Clean and Split Jerk, take 8 mins to find a heavy for the day
B) B. Squat Clean and Split Jerk, 2 rep @75 of A% – Every 90 Sec X 4 Sets
C) C.High Hang Squat Snatch, 8 Min EMOM – work speed to bottom
1 High Hang Squat Snatch @70-75% of Snatch RM
D) 5 min @ 85-90%/high effort:
100m run
10 hang KB Snatch (70/53) 5/arm
—5 min rest
10 Min AMRAP
15 Kbs (70/53)
12 BJ 30/24
9 Burpees
—10 min rest
15 min AMRAP
30 KB walking lunges (35/25) -1 kb and hold where you like to
15 Cal AD
30 GHD Sit-ups
15 Cal Row

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