Warm Up:
2 Min Double Under practice
10 stick Deadlift
10 stick Pass Through
20 stick Deadlift
20 stick Pass Through
Weightlifting
4 Rounds for Weight:
Power Snatch
4 x 3 min EMOMs:
0-2: 4 reps @ 60% of 1RM
3-5: 3 reps @ 70% of 1RM
6-8: 2 reps @ 80% of 1RM
9-11: 1 rep @ 90% of 1RM
Metcon
60s On 60s Off For 20 Minutes
5 Burpee Box jumps 60/50cm
5 KB Ami Swings 32/24kg
5 Hand Stand Push Up
Cool Down
2 min Rest
2 min Childs Pose
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