Saturday 10th August, 2019

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
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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)
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Back Squat:

8 Reps @ 75% + 5kg
8 Reps @ 77% + 5kg
8 Reps @ 80% +5kg

rest 2:00 Between Sets
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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

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