Work Hard!


Snatch (5x3@75% of 1RM)

*posterior hip rocks x5/side between sets

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP 9 Calorie Row 7 overhead squats @50% of the weight used during snatch 5 burpees over bar *Stay true to the 50%- don't over load the bar here. If you cannot OHS do over head lunge steps

Extra Work

a: Barbell Curl (3x12 tempo 20X0)

b: Handstand Lateral Walk (3x10-15 steps /direction)

Perfrom wall facing if able, if uncomfortable perform facing away from wall

c: Snatch Grip RDL (3x6 tempo 20X0)

*building throughout sets


Metcon (AMRAP - Rounds and Reps)

*Done as a separate session 20 minute AMRAP Assault Bike x 10 calories Dumbbell low box step-up x 5 reps / side (light load) Single arm dumbbell snatch (alternating arms) x 5 / side


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