Time for some Muscle Ups
1000M row
10/6/8/4 MU
500M run
10/6/8/4 MU
40 Burpees
10/6/8/4 MU
"Oly program"
A: Snatch pull 5x3 @85%
B: 1 Power Snatch + 2 Hang Full Snatch MAX
C: 6x4 Push Jerk @ 65%
D: Front Squat 5x6 @70%
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!