Monday
Group Warm Up – 5 Minutes
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 + 1x Snatch Balance = 1 Rep; Find 1RM
then complete the following:
1x @ 95%
1x @ 90%
Front Squats
2-2-2
then complete the following:
1x @ 95%
1x @ 90%
Metcon:
Buy in: 800 m Run
Then:
3 rounds:
14 Deadlift 225/155
14 box jumps
14 push ups
Buy out: 800 m Run
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