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 2, 32kg: 10T x 6) RPE 4.7
Wed: (24kg: 10L,10R x 3, 32kg: 10L,10R x 3) RPE 5.6
Fri: (24kg: 10L,10R x 2, 32kg: 10L,10R x 3)
Rest 6 breaths. Time 8:30. RPE 6.3
(Rest 1 minute)
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 1, 32kg: 1L,1R x 3) RPE 4.6
Wed: (24kg: 1L,1R x 3, 32kg: 1L,1R x 3) RPE 5.5
Fri: (24kg: 1L,1R x 2, 32kg: 1L,1R x 3)
Rest 10 breaths. Time 13:45. RPE 5.9
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
OS-Big 5. (5 minutes)90/90 stretch and QL straddle. (3 minutes)
(Optional on alternate days)
Q&D snatch protocol x 2 Series and PTTP x 40% volume.