"Competitors"
a) Overhead Squat to 3RM
b) "Bull"
c) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
"Crossfit"
a) EMOM for 10 Mins
3 x Hang Snatches
b) EMOM for 16 Mins
Min 1 - 15/12 x Calorie Row
Min 2 - 5 x Power Snatches
7 Mins Rest
EMOM for 10 Mins
10 x Chest to Bar Pull Ups
10 x Box Jumps (24, 20)
SATURDAY STRENGTH WORK 8AM
(to be done before class starts).
A) Every 2 mins x 10:
3 x full snatches
B) Every 2 min x 10:
3 x pause front squats (3 seconds at the bottom)