Friday April 5th, 2019

Snatch Dynamic:

EMOM 4
4 Squat Snatches, 70%
Rest 2:00 to add load.

EMOM 4
3 Squat Snatches, 75%
Rest 2:00 to add load.

EMOM 4
2 squat snatches, 80%
Rest 2:00 to reduce load for round two.

x 2 rounds.
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Front Squat:

Heavy Set of 5 For the day
Then
3 x 5reps @ 85% of aboves heavy 5
3:00 Rest between sets
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Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 x KB front racked reverse lunges, 2 x 24/16kg
B - Posterior Chain
12 Barbell RDL's, 60/40kg

Rest 60 seconds
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Sport:

For Time:
500m Row
25 Thrusters,
25 Pull-ups
25 Thrusters
500m Row

Barbell - 42/30kg

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