Monday
Warm Up:
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:
Snatch
1x @ 80%
1x @ 85%
1x @ 90%
1x @ 90%
1x @ 90%
Clean & Jerk
1x @ 80%
1x @ 85%
1x @ 90%
Accessory: To be completed before metcon if there is time or after the metcon
Clean Pull
2x @ 90%
2x @ 95%
2x @ 100%
Metcon:
21-18-15-12-9-6-3
KB swings 53/35
Burpees
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