SATURDAY 24/7/2021

*Always do the Optional work if you

are feeling strong and fully recover

otherwise skip the optional work and stick

to the main workout. Quality over Quantity.

It's not how many parts you do but how you do them.

Optional

Build to todays heavy single

Snatch x 1

MAIN WORKOUT

A.

Build to todays heavy single

Clean and Jerk x 1

B.

Fromt Squat x 2

*Sets @70,80,85,90%

*Rest 2-3min between Sets

C.

For Time

5 Rounds

7 OH Squats @60/40kg

18 Pull ups

13 Box Jump Overs

Rest 5:00

For Time

5 Rounds

5 Clean and Jerk @85/60kg

12 Burpees OTB

39 Double Unders

Optional Additional Work

A.

5 Sets of:

30m Sprint

Rest 1:00

B.

3 Sets of:

Dumbell bend over Rows x 10/each followed by...

Barbell bicep curls x 10

Rest 1:00 between sets