Friday 24th May, 2019

Snatch Develop:

Every 45sec x 6
Muscle Snatch + Hang Muscle Snatch.
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Snatch:

10min window:
Establish a heavy for the complex:
Power Snatch + Low Hang Power Snatch + Hang Power Snatch.

2 x 1 set of the complex, 90%
2 x 1 set of the complex, 85%
Rest as needed between.
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Back Squat:

2 x 2, 85%
2 x 8, 70%
Rest as needed.
Before each set, complete 3 max height vertical jumps.
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Accessories:

Bounding:
(over 5 x 20" boxes)
6 x 1 length of rebounding box jumps
*Before each set, complete 10 banded KB swings.
Rest as needed.
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'Sport'

AMRAP 9
2 rope climbs
6 OHS, 35
8 Toes to Bar
12 Burpees over the bar

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