Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%
Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set
Part A: Snatch EMOM
1 Power Snatch + 1 Full Snatch
EMOM for 8 minutes at 80%
Part B:
For time -
40-30-20-10
GHD Sit Ups/ sit-ups and HSPU
+ 3 rope climbs after every set
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