SATURDAY 26/6/2021

*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)In 10:00 build to todays heavy *(NOT YOUR 1RM)

Snatch x 1

MAIN WORKOUT

A.

In 10:00 build to todays heavy *(NOT YOUR 1RM)

Clean and Jerk x 1

B.

5 Sets of:

Back Squat x Max reps

*Start each set with 2 Front Squat

*Sets @70,75,80,85,88% of **1RM Front Squat**

*Rest 2-3min between sets

C.

EMOM for 10:00

M1: 50m x Flat Sprint

M2: 5cal x Assault bike

* All out efforts

*Then rest 2:00 and when timer reaches 12:00...

For Time

9 - 6 - 3

Ring Muscle up

Wallballs @12/9kg

Double-unders x 10 (*for example 90/60/30)

*Timecap 5:00

OPTIONAL ADDITIONAL WORK

3 Sets of:

Strict Muscle ups or Pull ups x Max Reps

Strict Deficit HSPU or Negative HSPU x Max reps

Band Assisted L-sit hold x 10-30sec

*Rest 90sec