Friday

 

Strength Development

Snatch Deadlift

Watch the Video Demo

 

5 sets @ every 2 minutes

 

·    Sets of 5 (around 80% 1 RM snatch weight)

 

Focus:

·    Squat set-up

·    Push ground away through feet

·    Engage lats – pull to hips

 

WOD

 

2 @ 10 minute EMOM’s

 

EMOM #1

 

·    7 Kettle-bell swings (heavy) (RX 32/24 kg)

 

Rest 2 minutes

 

EMOM #2

 

·    3 Power Cleans (RX 80/60 kg)

·    4 Burpees-over-the-bar