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Monday 12 March

Warm Up

2 Rounds

5 ring rows

5 scapula pull ups

5 Back Squats with 45/35

5 OHS with 45/35

3 X Snatch Progression (HS/HSK/Snatch from ground) 45/35

* if doing retest skip part A and warm up for 18.3 retest

 

A) Hang Squat Snatch

Every 1:30 x 5

Hang Power Snatch

OHS

Hang Squat Snatch

Then

7 minutes to Build to a Heavy Hang Squat Snatch

 

B) 14 MIN AMRAP

27/21 Cal Row

21 Chest to Bar

15 Burpee Box Jumps (24/20)

9 Clean and Jerks 135/95 (115/75) (95/55)

 

Or 18.3 retest 14 MIN AMRAP (Those retesting skip part A)

 

C)  Ring Muscle up

Alt OTM x 10

Odd: Max Ring/Mu (Jump M/U, or progession)

Even: 50 D/U

 




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