Friday December 06, 2019

A) barbell Aerobics 
3 Sets of 5 on each of the following:
On the following movements;
- Pull
- Muscle Snatch
- Power Snatch
- Squat Snatch
- OHS
- OHS W/Pause

B) High Hang Snatch 

5 x 3reps for load
2:00 Rest between sets

C) Drop Snatch 
5 x 3reps for load
2:00 Rest between sets

D) Power Snatch 
10 x 1reps building up to a 1 rep max for the day

E) Power Snatch Working Sets
5 x 3 reps, 70% of todays max

F) Snatch Grip Deadlifts
5 x 2 @ 110% of todays max

G) Work
AMRAP 9
10 Devils Press@22/15
15 AB

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