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