Monday 9th April 2018

Fitness
​A) Power Snatch
Level 0: Practise, then 2-3 x 10 reps 
Level 1: 5 x 5 reps
Level 2+: 5 x 3 reps

B) AMRAP 12 mins:
8 Press Ups
12 Sumo Deadlifts (80/55kg)
16 Abmat Sit Ups

Performance
​A) Snatch Pull + High Hang Snatch + Overhead Squat
- 15 minutes to build to a heavy complex 
Goal is no missed reps and great movement

B) AMRAP 12 mins:
4 Bar Muscle Ups*
8 Squat Snatches (42.5/30kg)
16 Abmat Sit Ups
* Scale to Burpee Chest to Bar or Burpee Pull Ups