S&S 24kg to 32kg (3d2)

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 8:20. 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 13:40. 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.