S&S 32kg to 40kg (1h)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.

1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0

3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3

5. (32kg: 10L,10R x 4, 40kg: 10L,10R)

Rest 5 breaths. Time 8:30. RPE 6.6

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 13:45. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.