12
10 '18
Strength
Weightlifting W7D3
Power snatch
5×3
*Touch and go only
Hang clean
5×2
*Start at your max power snatch triple and build up
METCON
8min AMRAP
8 dumbbells alternating step ups 50/35 24/20
8 knees to elbows
Note: Full extension on top of the box for the step ups, 8 reps total (4 per side)
Accessory work
5 sets
5 slow mo pvc pipe squat snatch
3 sets
10 dumbbell bent over rows
10 seated dumbbell presses
Core
For time:
60 GHD situps
