Weightlifting
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)
- Snatch High-Pull + Hang Snatch (below knee) + Snatch – 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
- Snatch Pull (controlled eccentric in proper position) + Halting Snatch Deadlift (knee) (controlled eccentric in proper position) 85%x2+2, 90%x4x1+1
Emon 10 minutes
- 3 squat snatch 78% 1-RM
- 5 HSPU stric
Rest 3 m…
METCON
8 Rounds for time
- 4 Power cleans 90kg
- 4 Bar muscle-ups
Rest 3 m
AMRAP 6 MINUTES
- 1 Rope climb legless
- 6 Thruster 60kg
Rest 3 m…
5 Rounds for time of:
- 15 Burpees
- 15 TTB
- 15 Wall Balls, 20/14
- 15 Calorie row