Strength
Front Squat
2-2-2-2-2
– Between sets complete 10 Weighted step-ups on each leg. Use a smaller box if your knee is higher than your hip
WOD
EMOM12
5 Thrusters (95,65)
5 Box Jumps
5 Toes to Bar
Level 2- 4-4-4, (75,50)
Level 1- 3-4-3, (55,35)
Ca$hout
Tabata sit-ups
-Plank hold during 10s Rest
Olympic Lifting *4pm*
Warm up
10 strict press
10 push press
10 power jerk
10 split jerk
stretch
2 rnds
10 squat
10 jump squat
10 sotts press
Snatch
Pause snatch
1 hip +1 thigh+1 shin+1 full snatch
@50 %
Then
1 pull+1 full snatch
60%x 1
70%x 1
80%x 1
85%x 1
90%x1
80%x1
Strength
3-3-3-3-3 OHS
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 GHD leg lifts
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