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Wednesday 5th May




STRENGTH



Part A

Build to a heavy complex in 15 minutes


  • 1 power snatch + 1 hang power snatch


Part B

Every 45 seconds x 12 rounds


  • 2 touch and go power snatch + 2 Overhead squats Use between

65-70% of part A


METCON


3:00 work 1:00 rest x 3 rounds


AMRAP

  • 3 Hang power snatch 40/30kg

  • 6 OHS

  • 9 Bar facing burpee

*Pick up where you left off each round



SWEAT


1:00 @ each station x 5 rounds


  • A) Machine max cals

  • B) KB alt step back lunge

  • C) Burpee box jump

  • D) Goblet squat

  • E) Machine

  • F) REST

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