Strength work-
Jerk
3 Heavy Reps -Every 2:00 for 10:00
***
Metcon-
In teams of 2-
AMRAP 18-
100m Run**
24 Toes to Bar
100m Run**
24 Shoulder to OH @ 70/45kg
Flow – partner1 runs 100m. share the t2b as you wish. partner2 runs 100m, share the s2oh as you wish
***
Olympic Weightlifting Class-
1) 5 Sets-
1 Muscle snatch
1 Hang power snatch
1 Hang squat snatch
2) 5 sets-
1 x 5 seconds Power snatch
1 Squat snatch
3) Build heavy Squat snatch..
4) EMOM 10-
1 Squat snatch @85-90% of previous work.
