S&S 24kg to 32kg (4a)

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: (32kg: 10T x 8) RPE 5.1

Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.9

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

Rest 8 breaths. Time 9:45. RPE 6.6

 

(Rest 1 minute)

 

TGU: Rest 13 breaths between sets on Mon & Wed

Mon: (32kg: 1L,1R x 4) RPE 5.0

Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.8

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

Rest 12 breaths. Time 17:10. RPE 6.1

 

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.