23
11 '18
Strength
Power snatch
3-3-3-3-3
*Touch and go
METCON
For time:
15-12-9-6-3
Snatch ladder (any style)
60 double unders
Snatch weights
Rx 95/65, 115/85, 135/95, 155/105. 175/125
Scaled 65/45, 85/55, 95/65, 105/75, 115/85 and single unders
Accessory work
Shoulder of steel
3 sets
50ft dumbbells waiter carry
Weightlifting
30 barbell overhead squats
Gymnastics
30 toes to bar
Core
20 tempo GHD situps (3sec down, 3sec up)
