Weightlifting
Back Squat – 70% – 3 x 10
Hang Snatch (knee) – 70% – 2 x 2, 75% – 3 x 3
Snatch Pull – 90% (of snatch) 2 x 3, 95% – 2 x 3
Heaving Snatch Balance + OHS – 65% (of OHS) – 1+2 x 2, 70% – 1+2 x 2
Strength/Skill
Heaving Snatch Balance + OHS, 2-2-2-2-2
Conditioning
AMRAP in 10 mins of:
7 Power Snatch, 135/85
5 Muscle-ups
The sub for muscle ups will be burpees
