Rite of Passage with Easy Strength (60% 1RM):
28kg Alternating TGU x 2/2.
24kg Clean & Press (60%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 3 Goblet SQs + 1 Chin-up
2/2 C&P + 2 Goblet SQs + 2 Pull-ups
3/3 C&P + 1 Goblet SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 4: Same volume and effort as four weeks ago.)
24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume and effort as four weeks ago.)
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