Warm up:
3 sets
15/12 cal cardio
20 banded face pull
10/10 side lunge
30” hollow rock
Strength:
High hang snatch + Snatch + Ohs
2x(1+1+2) 72-75%
2x(1+1+1) 77-80%
Front Squat: 5x3 75%
Metcon:
40-30-20 Muscle snatch 35/25 kg
8-6-4 DBall - sand bag clean over 70/45 kg
Accessory:
4 sets:
10/10 crossbody dumbell hummer curls
30” hollow hold
20 weighted russian twist