Weapons 22/12/15

Tuesday 22/12/2015

warm up

Spend 10mins with a foam roller please

warm up for snatches 10mins

A. 3xSnatch Pulls.

B. 3xMuscle Snatch.

C. 3xPower Snatch.

D. 3xDeep Power Snatch.

E. 3xSnatch with a three second pause in the bottom position

Strength / olly

Snatch TnG

2×3@60%

2×3@70%

2×2@75%

4×2@80%

rst as needed

Enigne

4x each round to be unbroken and timed rest 1:3

4 Power Cleans 80Kg /60Kg

4 Front Squats

4 Shoulder to Overhead

WOD

20 wall balls

40 walking lunges (with wall ball)

80 DU

40 walking lunges (with wall ball)

20 wall balls

Accessory work

Work through your YOGA flow for 6mins