WEDNESDAY
13/08/14

Weightlifting

EMOM for 8 minutes:
Power Snatch; 3 reps; @65-75% 1RM Power Snatch; Touch & Go; Speed Work

EMOM for 8 minutes:
Ground to Overhead; 3 reps; @65-75% 1RM Power Clean; Tough & Go at floor and shoulder

Every 2 minutes for 8 minutes:
Back Squat; 3 reps; @70-80% 1RM Back Squat

Engine

Final Event of European Inferno:

Alternating Sandbag to Shoulder; 25 reps
200m run
Overhead Squat (40/30); 25 reps
200m run
Shoulder to Overhead (60/40); 25 reps
200m run
DB Clean (2x 20/15); 25 reps
200m run
KB OH Lunge (2x 24/16); 2 lengths of gym
200m run

A change to the planned workout, but this looked too good to miss out on!

This is an individual version.

If you want to complete it as a pair
(1) the reps go to 50;
(2) the bar is held overhead for the OHS and in rack position for STOH for the non-working partner, you can drop the bars, but no reps can be counted if the bar is not overhead or in rack;
(3) the lunges are completed by P1 first then P2;
(4) a 20/15 plate is held overhead and walked alongside while other partner is completing their lunge set;
(5) the runs are done together apart from the final run which is a 2x 200m relay style.