A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank
B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%
C: Back Squats:
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank
B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%
C: Back Squats:
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.
6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of:
7 thrusters 115/85
7 Bar hop burpees
14 C2Bs