Wednesday

(A) Power Snatch
Work up to a ME for the day then back it down to 70% & perform 3 reps EMOTM x 10

(B) 4 Rounds
10 x DB/KB G2O 24/16kg (5/arm)
10 x Deck Hop Burpee
1/2 Gasser

(C) Optional
2 x 400m run
Rest as needed between runs.

Tuesday

(A) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

(C) 5 Rounds
5 Full Clean to Thruster 55/35kg
10 TTB

Closed Monday 10th

The box will be closed this coming Monday.

Friday

(A) 1 x Power Snatch + 1 x Hang Power Snatch
Find a medium load & practice

(B) 3 Rounds
4 Power Snatch 50/35kg
1 Rope Climb
4 Power Snatch
1 Rope Climb

Thursday

(A) Sumo Deadlift 5-3-3-1-1

(B) For time:
Run 800m
-then-
3 rounds
8 Ring Dips
12 Ring Rows
-then-
Run 800m