STRENGTH
Back Squats
5@73%
1@77%
5@73%
1@80%
5@73%
1@83%
WOD
60 Double Unders
10 Toes to Bar
30 Deadlifts - 60/40kg
10 Toes to Bar
30 Front Squats - 50/35kg
10 Toes to Bar
30 Kettle Bell Swings - 24/16kg
10 Toes to Bar
30 Kettle Bell Overhead Lunge Steps - 24/16kg
10 Toes to Bar
60 Double Unders
For time
STRENGTH
Deadlift
5@73%
1@77%
5@73%
1@80%
5@73%
1@83%
OLY
E.M.O.M - 6 minutes
1 Snatch Balance/1 Overhead Squat
*For tech/speed and efficiency, not strength. Find a moderate weight and hold across all sets.
Then, straight into:
8 minutes to Build to a heavy Squat Snatch
WOD
30 Squat Snatches - 40/30kg
For time.
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