200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar
Strength
Power snatch + Snatch
1+2 x 10
add weight every set
Practice good foot work
Reset your feet each lift
If you need to one rep max a lift this week - ONLY IF YOU NEED TO
Back squats
Metcon
Derek Birthday!!!!
3x
10 Thrusters 42.5/30kg
25 burpees
2 minute rest
2x
10 Thrusters 60/42.5kg
25 box jumps
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