The Winning sock ….. These beauties belong to ED”, congrats Ed for playing and entering 3 pairs of socks!
Warm Up 2x
30 Hollow Rocks 20 Rev Hollow Rocks 20 Ring Row400m Jog30/30 Pigeon 30/30 Lizard 30/30 Twisted Cross, shoulders
Skill warm up with dowel or naked bar 3 Sets: for Technique 3 Muscle Snatches 3 Power Snatch from Below Knee 3 Overhead Squats 3 Drop Snatch 3 Snatch from Below Knee
Strenght
Snatch 1 rm
METCOM
Ladder time alternate between the 2 moves
- Push Press 1 2 3 4 5….. rep (95/65)- MW
- Front Squat 10 9 8 7 6 5 4 ……
- farmer carry 100 m in between rds!
core finisher… Surprise