SATURDAY 19/6/2021

*Always do the Optional work if youare feeling strong and fully recoverotherwise 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

Snatch balance x 2

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

*stay light and be fast

B.

(Optional)

Every 1:30 for 10:30 (7 Sets)

Snatch x 2 @70,75,80% of 1RM

Snatch x 1 @85,90,90,90% of 1RM

MAIN WORKOUT

A.

Every 1:30 for 10:30 (7 Sets)

Clean and Jerk x 2 @70,75,80% of 1RM

Clean an jerk x 1 @85,90,90,90% of 1RM

B.

5 Sets of:

Back Squat x Max reps

*Start each set with 2 Front Squat

*Sets @70,75,80,85,85% of **1RM Front Squat**

*Rest 2-3min between sets

C.

9 Total Intervals (3 Rounds)

20sec As fast as possible / 40sec Rest

A: Burpees OTBar

B: Thrusters @50/34kg

C: Assault bike(cal)

*Goal is to complete 6-10 Reps on each exercise

Finisher. (Optional)

3 Sets of

Strict Muscle ups x Max Reps followed by...

Strict Rings to Chest x Max Reps Followed by...

Strict toes to Rings x Max Reps

*Rest 90sec between sets

*Goal is to stay on the Rings the whole time