AM WORK
2:00 on, 1:00 off:
12 OHS
12 C2B Pull ps
AMRAP Calorie assault bike in the remaining time.
x 8 rounds.
*aim for consistency through your reps
AM WORK
SNATCH
Build to a heavy:
1 . 1 snatch in 10mins.
(Drop between reps, rest 15sec)
COMPLEX
Every 2:00 x 3
4 Strict Muscle Ups (or + 1 rep from last week)
1 snatch pull + 2 hang squat snatches + 2 OHS
Every 2:00 x 3
3-6 Kipping Muscle Ups (or + 1 rep from last week)
1 snatch pull + 1 hang squat snatch + 2 OHS
Every 2:00 x 3
4-8 Bar Muscle Ups (or + 1 rep from last week)
1 squat snatch + 1 OHS
*2mins transition between the new rounds.
POWER ENDURENCE
AMRAP 14
100 double unders
75 Thrusters, 35/ 20
50 bar facing burpees
25 HSPU