WEDNESDAY
Skill/Strength
Snatch Complex: Every 90 sec for 8 rounds
1 Snatch grip deadlift, pause at the knee for 2 sec + 1 hang power snatch + 1 power snatch
Metcon
5 rounds of 3 min amraps
3 min AMRAP
3 Power snatch 43/30kg
6 Push ups
9 Air squat
L1: 60/43kg, diamond push ups, pistol squats
L2: –
L3: 30/20kg
L4: 20/15kg, 20 sec plank in stead of push ups