Friday
Group Warm Up: (10 Min)
then Complete the following:
Skills Transfer – 2 Rounds with an empty bar
3x Snatch Push Press
3x OHS
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance – Aggressive dip and drive under the bar
Strength:
1x Snatch Balance + 1x OHS = 1 Rep; Find 1 RM
then complete the following:
1x @ 95%
1x @ 90%
Pause Back Squat
3-3-3-3
then complete the following:
3x @ 95%
3x @ 90%
Accessories:
Shoulder Press
3-3-3-3
then complete the following:
3x @ 95%
3x @ 90%
Metcon:
“Old school baseline”
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
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