Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.