Warm Up

Shoulder Mobility
3 rounds of
Airsquats x 10
KB Deadlift x 10
Dumbell Row x 10 per hand

 

Skill

4 x 15 secs on/ 15secs off
L-Sit

 

Strength

2 Position Snatch Grip Deadlift
Snatch grip deadlift
1st Position – Pause below the knees
2nd Position – Pause above the knees
2 X 3

Work on pausing below the knee and at the hand position for 2 counts

3 X 3 Deadlift 90%

 

MetCon

CF.2015.07.09 PERFORMANCE/ FITNESS
Row 50 calories
40 Front squat (40/30kg)
30 Pull up
20 Burpees
10 Power snatch (40/30kg)

 
CF.2015.07.09 LITE
Row 50 calories
40 Front squat or Goblet Squat (16/12kg)
30 Ring rows
20 Burpees
10 KB Press per hand (16/12kg