Friday - 191121
Strength:
15min build up load for the complex:
Power Snatch + Overhead Squats (1+2)
Metcon:
For max reps:
6min Cap:
Row 800m (or 48cal Bike), Then max rep squat clean and jerks (#60/40)
1 minute rest
6min Cap:
Row 800m then max rep power snatches (#60/40)
1 minute rest
6min Cap:
Row 800m then max rep front rack lunges (#60/40)
Skills:
- HSPU (Strict/Kipping)
- Ring Dips (Support/Strict/Kipping)
Weightlifting:
-Snatch pull up to knee
(70%) 3×8
-Snatch pull with pause above knee
(70%) 2×6
-Snatch pull
(70%) 2×4
-Squat Snatch
1×8 increasing weight