Monday October 22nd, 2018

AM SESSION
3:00 on, 1:00 off:
35 wall balls
AMRAP:
15 HSPU
15 DB Snatch, 22 / 15
x 6 rounds

*aim for consistency through your reps

PM WORK
SNATCH
Build to a heavy:
2 . 2 Snatch
(Touch and go for two reps, reset, rest 15sec and touch and go for the final two reps.)
In 10mins.

COMPLEX
Every 3:00 x 2
2 rounds:
5 C2B Pull Ups
5 Squat snatch, 60/ 40

Every 3:00 x 2
2 rounds:
6 C2B Pull Ups
4 Squat snatch, 80/ 55

Every 3:00 x 2
2 rounds:
7 C2B Pull Ups
3 squat snatches, 90/ 60

*2mins transition between the new rounds.

WORK
AMRAP 16
3 rope climbs
50 air squats
7 Hang Power Cleans, 70/ 50
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