Strength
OTM for 5 sets
Snatch RDL from hang - heavy
5 reps
(deadlift bar up and slide to above knee and come back up)
OTM for 5 sets
Snatch Balance
3 reps - keep it light, move the feet
OTM for 5 sets
Hang Snatch
3-5 reps - again keep it light
Conditioning
3 min AMRAP
Power clean and jerk @ 40/25kg
Rest 1 min
3 min AMRAP
Power cleans @ same weight
August 18
Strength
A. Back Squat Clusters
3.3.3 @ 21X1
Rest 2-3 min
B. DB/KB Step Up
3 x 12/side
-Rest 30 sec btw legs and 1 min btw sets
-use a low box or stack of plates, object mud be below knee height
Conditioning
5 rounds for time (14 min cap)
FR Double KB Walk 2 lengths (40m)
10 burpees
Rest 1 min