Monday
Warm Up:
Group Warm Up – (10 Min)
then Complete the following:
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OH Squat
5x Hang Squat Snatch
5x Full Snatch
Strength:
1x Snatch + 1x Snatch Balance = 1 Rep
1-1-1-1-1 @70%
1x Clean + 1x Power Jerk + 1x Jerk = 1 Rep
1-1-1-1 @70%
Accessories: (To be completed after metcon or if time allows before)
Front Squat
2x @ 70%
2x @ 75%
2-2 @ 80%
Metcon:
3 Rounds for Time:
400m Run/ 500m (Rain Only)
10 Cleans 145/105
12 Burpees
14 Box Jumps
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