S&S 24kg to 32kg (1j)

Warm-up: 

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.

Mon: (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

Wed: (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4

Fri: (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 3 breaths. Time 4:50. RPE 8.5

 

(Rest 1 minute)

 

TGU: Rest 13 breaths between sets on Mon & Wed

Mon: (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5

Wed: (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2

Fri: (24kg: 1L,1R x 4, 32kg: 1L,1R)

Rest 7 breaths. Time 9:25. RPE 7.0

 

Finisher & Cool-down:

48kg+32kg farmer carry. (30sec/30sec)

90/90 stretch and QL straddle. (3 minutes)

 

OS-Big 5. (5 minutes) 

(Optional on alternate days) 

Q&D snatch protocol x 2 Series and PTTP x ~40%.