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
8-12mins (depending on time
20 on / 10 off
21-15-9
Deadlift @ 40/25kg
Hang PC
S2OH
August 25
Strength
A. Back Squat Clusters
3 sets
3.2.2 @ 20X1
Rest 30 sec btw mini sets (re rack bar)
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 Lunge 2 lengths (40m)
7 Burpees
Rest 1 min