Prep:
2 Sets:
10 V Ups
20 sec Goblet Squat Hold in Bottom
10 Russian KBS
Fitness
A. Every 75 x5
8 alt DB Power Snatch Tough weight
4 alt Jump Lunges
B. Every 75 x6
1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS
Start light and build a little as you go. Try to build a little off last week.
C. 12min Grinder
200m Run
20 Air Squats
30 sec FLR
Essentials
A. Every 75 x5
8 alt DB Power Snatch Tough weight
4 alt Jump Lunges
B. Every 75 x6
1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS
Keep loads light and work on perfect reps.
C. 12min Grinder
200m Run
20 Air Squats
30 sec FLR