On the 6 minutes x 4:
2 Rounds
12 Muscle snatches (ground to overhead no rack) 95/65,
10 OHS,
8 Bar hop Burpees,
6 BM
Score is total rest
On the 6 minutes x 4:
2 Rounds
12 Muscle snatches (ground to overhead no rack) 95/65,
10 OHS,
8 Bar hop Burpees,
6 BM
Score is total rest
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows