Saturday 4th May, 2019

Snatch:

Establish a heavy for the complex in 10Mins:
2 Power Snatch
2 hang snatch
2 OHS

Every 1:30 x 5
1 x above complex, 90%
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Split Jerk:

6 x 1 . 1
Use blocks if possible with 10sec rest between.
Build over the sets to establish a heavy 1 . 1 for the day.
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Split Jerk:

4 sets:
5 Tempo Box Squats (32X0) as heavy as possible.
Rest 0:45
0:30 wall sit hold, 2 x 16
Rest 0:45
25ft Front Rack Walking lunge, 2 x 16
Rest 1:30
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'Work':

AMRAP 9
15 DB Thrusters, 2 x 15
20 Chest to Bar Pull Ups
25ft HSW

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