'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)