Pull-
5 sets- Every 90 seconds- 2 legless rope climbs
5 sets- 5 Eccentric Australian pull ups
Metcon-
For time-
25-20-15-10-5
American KBS 32/20kg
Box Jumps
Weightlifting Class-
1) Build Heavy Muscle snatch + Pause OHS
2) 5 sets of- 1 power snatch + 1 low pwr snatch + 1 sqt snatch
– 3 seconds pause at reception for all.
3) EMOM 12-
Odd- 1 Squat snatch + 1 OHS
Even- 2 Positions Power snatch (Knees, Pocket)
4) Heaving snatch balance 3×3, Snatch balance 3×3
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