September 12, 2019 – Weightlifting

Warm Up

Warm Up
Two rounds of:
5x KB Round the world, each way
5x KB Goblet Squats
5x Push Press, each way
5x Halo, each way
5x Single arm KB swings each way alternating
5x Romanian Deadlift – single leg/same side
5x Romanian Deadlift – single leg/opposite side

A. Deadlift 4 x 10

Deadlift
– 4 sets of 10 reps @ 40%
Rest as needed

* 2:00 intervals

B. Deadlift 4 x 8

Deadlift
– 4 sets of 8 reps @ 60%
Rest as needed

* 2:00 intervals

C. Deadlift 4 x 6

Deadlift
– 4 sets of 6 reps @ 70%
Rest as needed

* 2:00 intervals

D. Deadlift 3 x 4

Deadlift
– 3 sets of 4 reps @ 80%
Rest as needed

* 2:00 intervals

E. Single Arm Kettlebell Snatch

Single Arm Kettlebell Snatch
4-5 sets
2:00 intervals
10x each arm, swap without touching down
KB @ 12/16kg
Scoring: Not Scored

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