AM Session
A.
20min EMOM:
Odd: 40 DUs
Even: 10 Burpees
B.
DB Practice
4 Rounds of:
5 Squat Clean Thrusters
5 DB Push Press
5 Split Jerk
5 Snatches (per arm)
*Go light/moderate. This if for completion, not time.
PM Session
A.
Every 2min for 16min:
Power Snatch + Snatch + OHS
Build into a heavy complex
B.
1 and 1 Quarter Front Squats
4×3
*Build into a heavy-ish set of 3, then maintain for all 4 sets. 2min rest between sets
C.
3 Rounds for time of:
500m Row
30 Wall Balls (20, 14)
20 Deadlifts (185, 135)
D.
3 Rounds of:
15 GHD Sit-ups
15 Reverse Hypers (moderate)
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