Warm Up- 2 Sets;
1 Minute DU Practice
30 second Shoulder Hang from Cage
Kneeling BTN Snatch Grip Press x8
A. Overhead Squat 6×3 -use a moderate weight across all six sets. Focus on technique.
B. 6 Sets;
12 DB Snatches -moderate to heavy, refer to last week.
6 NPU Burpee Box Jumps
1 MIn Rest
A. Hang Snatch High Pull + Hang Snatch 65%x(3+2)x4
B. Every 2:15 x 8 sets
Max Effort Bike for calories in 10 seconds