Snatch Complex
1. Power Snatch + Hang Full Snatch + Snatch - 70%x(1+1+1)x2sets, 80%x(1+1+1)x3sets
2. Snatch Push Press(behind neck) - 75%x4x4
3. AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch, 42.5kg/25kg
Box Jump Ov…
What is your 1RM Front Squat ?
1. Front Squat - 60%x2, 70%x2x2, 80%x2, 85%x1, 90%x1, 95x1, 1RM
2. Muscle Up Transition + Dip + External Rotation - 5setsx5reps
3. 7 Rounds of:
(You have two minutes to complete)
30 Double Unders
5 C2B Pull ups
10 Push ups
15 Squats
AMRAP…
Heavy Nancy
1. Bench Press -
60%x5, 70%x3,75%x3, 80%x1, 85%x1, 90%x1, 95%x1, 1RM2. " Heavy Nancy"5 Rounds400m Run15 Overhead Squat, 52.5kg\30kg
Handstand practice
1. Handstand face to wall 1min, then back to wall 1 min. Hand stand practice with parner for 8min.2. Front Squat - 80%×5reps×7sets3. Metcon: AMRAP in 20min 5 Strict HSPU 50 Double Unders 10 Strict C2B 15 Box Jump
4. AB Roll Out(With Barbell) -…
