• Chris

Monday

SNATCH

Overhead Squat - 1/1/1

Then,

Snatch Grip Deadlift - 2/2/2 (Above your personal best Snatch)

Then,

Snatch - 3/3/3

STRENGTH (5/3/1 pgm)

Back Squat

WOD

A.M.R.A.P in 6 minutes of:

10 Hang Power Clean - 60/40kg (70/45kg)

10 Wall Ball Shots - 20/14lb

2 minutes rest, then

A.M.R.A.P in 5 minutes of:

8 Hang Power Cleans - 50/35kg (60/40kg)

8 Kettle Bell Swings - 24/16kg

2 minutes rest, then

A.M.R.A.P in 4 minutes of:

6 Hang Power Cleans - 42.5/30kg (52.5/35kg)

6 Shoulder to Overhead - 42.5/30kg (52.5/35kg)

Pocket Rocket

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