Monday
A)
15 min emom
1 x power snatch
1 x hang snatch
B)
10 rds
Every 90 seconds
2 x front squats + 1 x split jerk
C)
10 rds
Every 90 seconds
4 x back squats
Optional extra's
1)
Strict press behind neck 3 x 8/10
With
Strict pull ups 5 x 10
2)
Dumbell shoulder press 3 x 8/10
With
Reverse grip strict pull ups 5 x 10
And
Weighted back extenstions 5 x 10-15