Wednesday 21 Feb 2024

Strength

Snatch; rest :90s
1x5 at 65%
1x3 at 75%
1x1 at 85%
then work to a 1 RM

Conditioning

In 3 min

15/12 cal bike
5 burpee box overs
max snatches at 83%

rest 2 min

in 5 min
20/15 cal bike
10 burpee box overs
max snatches at 85%

rest 4 min

in 7 min
400m run
15 burpee box overs
max snatches at 88%

*Score total snatches for each round

Accessory

3 sets
10 bird-dogs R/L
10 KB sumo squats
10 single leg deadlifts R/L