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WEdnesday the 28th of September.


Strength : Snatch


5 sets of 3 OHS from rack. ( Every 60 Secs )


5 sets 1-2 Squat Snatch with 3 sec pause at knee (Every 60 Secs)


5 sets of 1-2 Squat snatch with no pause. (Every 60 Secs)


* power snatch if necessary.


Conditioning : 8 min Amrap


12 DB Snatch

10 Reverse Lunge

8 C2B/Pull up

10 GB Squats

12 Box Step ups with DB









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