Saturday 3rd July, 2019

'Sports Day'

Snatch

3 Sets of:
1-1-1-1

This is a set of 4 singles performed 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%
6 Reps @ 82%
2 Reps @ >90%

rest 2:00 Between Sets
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Strength Workout:

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

Rest 6:00

B - AMRAP 6
10 Clean and Jerks, 70/50kg
20 Toes to Bar
Rest 6:00

C - AMRAP 6
15/10 Cal Assault Bike
1 Peg Board Accent (or 3 Rope Climbs)

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