At the Gym

1.
Snatch

3 x 3 Muscle snatches

*Focus on the bar path and hip extension. Keep it light.

5 x 2 Power snatches

*Technique first but here you can go heavier.

*You can do these every 3 minutes

2.
Conditioning

AMRAP12
10 Power snatches
10 Over head squats
400 m run

*42,5/30kg barbell.

Anywhere

1.
Strength
EMOM21
1. 8 Single arm strict press + 8 Single arm push press (R)
2. 8 Single arm strict press + 8 Single arm push press (L)
3. 10-20 push ups
4. 10-20 sit ups
5. Turkish get up (R)
6. Turkish get up (L)
7. Rest

2.
Conditioning
AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

*Can be done with KB or DB or something odd!

Outdoors running 60min: Basic Endurance

12* (4min easy jogging + 1min walk).

You can also join for 30min, if this is your first time. We will jog by the CFE box at halfway, so you can drop off at 1830 if needed.