A) Barbell Aerobics:
3reps x 5 sets of each:
On the following movements;
- Pull
- Muscle Snatch
- Power Snatch
- Squat Snatch
- OHS
- OHS W/Pause
B) High Hang Snatch:
5 x 3reps
2:00 Rest between Sets
C) Drop Snatch:
5 x 3reps
2:00 Rest between Sets
D) Snatch:
Build to a heavy for the day across 10 sets
10 x 1
E) Snatch Complex:
EMOM 12
1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch
F) Snatch Grip Deadlift
5 x 3reps
2:00 Rest between Sets
G) Work:
6 mins on
4 mins off
12 Deadlift@125/80
24 HSPU
36 Wall balls
ME cal Bike
x 3 rounds