1. Warm-up
Bike 5/4k
2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes
10, at 115
10 at 125
8 at 125
3. Met-Con
3 Rounds:
50 ft Dumbbell Front Rack Lunges 50s
30 Box Jump Overs 24"
60 Double Unders
Time: 11:26
Broke 1x ea dus. Rest ub.
After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.
4. Strength
Deadlift
3-6-9-12
345, 315, 295, 275 ub
5. Bitch Work
30 Rounds:
Row 250m
Rest :30
6. Accessory
EMOM for 15 Minutes
7 Unbroken Toes to Bar
All ub in 12 sec
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