SATURDAY 10/7/2021

*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

Overhead squat x 1

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

*stay light and be stable

B. (Optional)

Build to todays heavy single

Snatch x 1

*optional 3 sets @85, 90, 95% of todays HSingle

*Rest 1:00 between attempts

MAIN WORKOUT

A.

Build to todays heavy single

Clean and Jerk x 1

*optional 3 sets @85, 90, 95% of todays HSingle

*Rest 1:00 between attempts

B.

Build to todays heavy single

Front Squat x 1

*followed by 2 sets @80, 85% of todays HSingle

*Rest 2:00 between attempts

C.

EMOM for 10:00

M1: 30m x Flat Sprint

M2: 5 x Box Jumps @75/60cm

* All out efforts

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

For Time

21-15-9

Thrusters @30/20kg

Bar facing burpess

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