Push-
Build MAX of the day- 1 Push press
– Beginners build heavy set of 3-5 reps
Metcon-
EMOM 15-
1- 6 Bar MU / 8 strict pull ups
2- 8 shoulder to OH 70/45kg
3- 12 Lateral burpees
Weightlifting Class-
1) Build heavy complex-
1 Muscle snatch
2 Power snatches
2) Build heavy Complex of-
1 Hang power snatch
1 Hang squat snatch
1 Power snatch
1 Squat snatch
3) Every 30 seconds X 16 sets
Odd- 1 Power snatch
Even- 1 Squat snatch
4) 1 Hang high pull + 2 High pulls- 5x 1+2
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