Fitness
4 sets
1 arm/1 leg DL x 6 each
Plank hold x 45 seconds
Russian step ups x 10-12 each
5 min x 3
Row 500 m
then…AMRAP
10 push ups
10 kb swings
Rest 3 minutes between sets
Performance
4 sets
RDL x 6-8
1/2 TGU x 3 each side
Russian step ups x 10-12 each
5 rounds for time
10 DB Snatch (5R-5L)
30 m shuttle run
Sport
Snatch high pull
3-3-3-3-3 @80 – 110% of snatch
Complex:
Snatch + Hang snatch + OHS
1+1+1 x 5 @60-80% of snatch
