Monday, June 4, 2012

ROP/ES Medium 13.2

Rite of Passage with Easy Strength (70+% 1RM):

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 28kg C&P + 1/1 Front SQ + 1 Pull-up
2/2 32kg C&P + 1/1 Front SQ + 2 Chin-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 6: More volume and effort than last week.)

32kg Snatch x 5/5 on the minute x 8.
(RPE 7: More volume and effort than last week.)

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