Warm Up
Butt Kicks
High Knees
Lunges
Sumo side squat
Inchworm
Plank hold – 1 minute

 
Skill
Full snatch with only bar or PVC
Scale – Pwr snatch
5×10

 
Strength
5 X 3 BACK SQUAT 90%
 
Conditioning
CF.15.10.12
PERFORMANCE
AMRAP 9 minutes
5 GTOH (snatch/clean and jerk) 50/30KG
5 Burpees
30 Double Unders

 

 

FITNESS
AMRAP 9 minutes
5 Plate GTOH (20/15kg)
5 Burpees on plate
30 Double Unders