Atarim & Dizingoff

Strength

Shoulder press

0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week)
Practice split jerks/Power jerks with light weight
then

Metcon

Ascending ladder 9 min

2-2, 2-4, 2-6, 2-8 etc

Strict HSPU

kipping pullup

 

Intermediate
Independent part

Ham’s mobility
Front squat 5×3@110% Clean

Deficit clean pull 3×5@90%Clean

Class: 19:00 Hang clean practice 15 min.
MetCon: 15 min AMRAP.
ME Hang clean 50/35 kg
200m run

*Scaling options not less than 40/25 kg at hang cleans.

Post your results to the Whiteboard.