200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs
Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar
Strength
Snatch Press - front
5x5 add weight
Snatch press - back
5x5 add weight
If you need to one rep max a lift this week - ONLY IF YOU NEED TO
Strict Press
Metcon
15 min EMOM
Randy - with weight
5 snatch Every minute 50/35kg
This should not be rushed take every minute to set up each rep for good form and technique - if you start to fatigue in the end minutes see a coach for rep or weight decrease
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