Snatch:
3 Sets of:
1-1-1
This is a set of 3 singles perfromed as
1 rep, 10s rest, 1 rep and so on
Rest 4:00 Between Sets
_____________________________________
Snatch Pulls:
3 Sets of:
2 Snatch Pulls
Each with a 3 second pause at knee
Build to a heavy set of 3 (you can reset after each rep)
__________________________________________________
Back Squat:
8 Reps @ 75% + 5kg
8 Reps @ 77% + 5kg
8 Reps @ 80% +5kg
rest 2:00 Between Sets
________________________
Strength Workout:
A - For Time:
1 Mile Run
100ft handstand Walk
Rest 6:00
B - AMRAP 8
20 Thrusters, 60/40kg
20 Pull-ups
20 Thrusters, 60/40kg
20 Burpees over the Bar
Rest 6:00
C - AMRAP 8
1 Pegbaord Accent
50ft D-Ball Carry, 70/50kg
21 / 15 Cal Assault Bike