SATURDAY 5/6/2021
A. (Optional)
Snatch Technique
No moving feet snatch + Snatch balance x 1
*this part is to help you improve your technique and bar awareness
*stay light and be fast
*Use same weights as last week's
B. (Optional)
Emom for 7:00
Clean and Jerk x 1
*Sets @70,75,80,80,80,80,80%
MAIN WORKOUT
3 Total Intervals
Each Interval is a 6:00 Amrap / followed by 4:00 Rest
Interval I
20m x Sandbag Carrys
15 x Toes to Bar
10/7cal x Assault bike
Interval II
2 x Rope Climbs
10 x Wallballs @9/6kg
15/10cal x Row
Interval III
10 x KB Swings @24/16kg
15 x Burpees
30 x Double unders
OPTIONAL WORK
3 Sets of:
Dumbell Bench Press x 10 followed by...
Ring Dips x 10 followed by...
Hindu Push ups x until failure
*Rest 1:00 between sets