Friday

SNATCH

1/1/1 Squat Snatch - 80% +

1/1/1 Snatch High Pull - 100% +

1/1/1 Snatch Grip Deadlift - 120% +

STRENGTH (5/3/1 pgm)

Shoulder Press

WOD

3 rounds for reps of:

1 Minute Max Overhead Squat - 42.5/30kg (Front Squat - 42.5/30kg)

20 seconds rest

1 Minute Max Dumbell Snatch - 60/40lb (Kettle Bell Snatch -24/16kg)

20 seconds rest

1 Minute Max Wall Ball Shots - 20/14lb

20 seconds rest

1 Minute Max Kettle Bell Swing - 24/16kg

1 Minute rest