18.12.15

A. Olympic Weight Lifting

In 15 min establish a max Hang Squat Snatch or Max Snatch from Blocks

B. Strength

3 sets of

1. Snatch Balance x 3 reps Heavy
2. Strict Heavy Pull ups x 3-5 reps

C. Conditioning

Power Intervals

For Time

1. 20 reps of Touch and Go Power Snatch @60% or 60-50/40-30kg

Rest 1 min

2. 30 Chest to Bar pull ups. Rest 1 min

Rest 1 min

3. 40 Burpees over Bar

Rest 1 min

4. 50mt Handstand walk

Rest 3 min

D. Finisher

7 rnds of

20mt sled push 50/30kg
40mt Heavy Farmer walks