Warm Up:
PVC
Foam Roll
10+1, 9+2……..2+9, 1+10 of:
Goblet Squat
Pull Up
Snatch Bar Complex
- Snatch Grip RDL
- Snatch Grip High Pull
- Pocket Snatch
- Snatch Balance
- Hang Snatch
Strength:
Deck Snatch – 8×2 working to a heavy double for the day – aim for 95%
Dips – 3×10-12 … add weight if necessary
WOD:
Tabata x2
1 – Alternate between box step ups (jumps) and Air Squats
2 – Alternate between Push Ups and Flutter kicks
Bar GYM 