MONDAY
As a part of warm up
Every 4 min for 8 min (2 sets)
-10 sec front level
-10 alternating v-ups
-8 v-ups
-6 straddle v-ups
-4 russian v-ups
-10 hollow rock
Skill/Strength
Snatch complex (During 20 min)
Build up to 70-80% of 1RM then do
6 sets of
-1 Squat snatch
-1 Hang squat snatch
-1 Snatch balance
Then
Take 20 min to first build up to 80-90% of your 1RM jerk.
After that do 6 sets of
-3 Power cleans (singles)
-2 Front squat
-1 Jerk anyhow
No metcon today