Saturday 20th July, 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:
3 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%
8 Reps @ 77%
8 Reps @ 80%

rest 2:00 Between Sets
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Strength Development:

A - D-Ball Grace
30reps for time: 60/40kg
(No DBall do Clean and Jerks, 80/60kg)

Rest 6:00

B - AMRAP 6
3 Hang Squat Cleans, 100/70kg
9 Ring Dips

Rest 6:00

C - AMRAP 6
3 Burpees over 60"
12 Cal Ass bike

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