Monday October 8th, 2018

AM WORK
POWER ENDURENCE
3:00 on, 1:00 off:
24/ 18cal row
AMRAP:
8 Toes to Bar
10 single arm DB Hang clean and jerks, 1 x 22/ 15
x 6 rounds.
*aim for consistency through your reps

PM WORK
SNATCH
Build to a heavy:
1 . 1 . 1 snatch in 10mins.
(Drop between reps, rest 15sec)

COMPLEX
Every 2:00 x 3
5-8 Bar Muscle Ups
2 Power snatch + 2 squat snatch

Every 2:00 x 3
8-12 C2B Pull Ups
1 Power snatch + 2 squat snatch

Every 2:00 x 3
12-18 Pull Ups
1 Power snatch + 1 squat snatch

*2mins transition between the new rounds.

WORK
AMRAP 12 25ft OH walking lunges, 42/30kg 
10 Bar Facing burpees
3 rope climbs

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