CrossFit
Core
2 Rounds for Quality: - 200m Overhead Carry (2 x Kettlebell) - 15 Abmat Sit Ups
Metcon 5 Rounds for Time: - 10 Overhead Squats @ 60/40kg - 10 Sumo Deadlift High Pull @ 60/40kg (14 Minute Cap)
Weightlifting
A: Muscle Snatch + Snatch Balance
(3 x Sets @ 40-50%) 1 set = 2 muscle snatch + 2 snatch balance. Concentrate on keeping your balance evenly distributed throughout the entire complex.
B: Snatch + Hang Snatch
(5 x Sets @ 75-80%)
Hang at the knee. NOTE REP CHANGE: 1 set = 1 snatch + 1 hang snatch. Be sure to lean over the bar as you descend from the hip - this will give the best possible position to stay balanced.
C: Clean and Jerk
10 Minute EMOM:
1 rep @ 75%)