A. Warm up using complex Muscle Snatch + Sot Presses + Snatch Balances + kang squats
B. Olympic weight Lifting
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat
D. Conditioning
For Time
Amrap 14 min
20 Swings
7 Ring Muscle ups
2 Rope Climbs
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
B. Olympic weight Lifting
1. Establish a max Snatch
2. Establish a max Clean and Jerk
* Note in case you have a slow transition clean from blocks above knee height
C. Strength
Quickly build a heavy 3 rm Front Squat
D. Conditioning
For Time
Amrap 14 min
20 Swings
7 Ring Muscle ups
2 Rope Climbs
E. Accessory work
Farmer walk 100mt every 20 mt hold for 20 sec
3 sets x 8-10 medium to light goodmornings
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