Snatch:
8:00 Hit a heavy single for the day
Dont count the plates. Heavy is Heavy. The Focus is just building up.
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Snatch Battery:
30 Seconds work / 30 Seconds Rest
Max Snatch @ 90% of above
Continue until you have hit 10 reps total
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Front Squat:
6 Sets of:
8 Front squats, 70/50kg
Max Unbroken Ring push-ups
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Assault Bike 'Work':
16 Sets
5s Maximum EFFORT
55s Rest
I wrote the full word to emphasise MAXIMUM