SATURDAY 3/7/2021

*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.

A. (Optional)

Snatch Technique

Overhead squat x 1

*this part is to help you improve your technique and bar awareness

*prioritize technique

B. (Optional)

EMOM for 5:00

Snatch x 1 (@75,80,85,80,85%)

MAIN WORKOUT

A.

EMOM for 5:00

Clean and Jerk x 1 (@75,80,85,80,85%)

B.

4 Sets of:

Front Squat x 2

*Sets @70,75,80,80%

C.

EMOM for 8:00

M1: 50m x Flat Sprint

M2: 5/3cal x Assault bike Sprint

* All out efforts

*Then rest 2:00 and when timer reaches 10:00...

2:00 AMRAP

Burpee Bar Muscle ups

OPTIONAL ADDITIONAL WORK

A.

3 Sets of:

Bend Over rear delt raise x 10 followed by...

Strict Pull ups x 10

Rest 1:00 between sets

B.

3 Sets of:

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

Barbell bicep curls x 10

Rest 1:00 between sets