2020 | WEEK28 | DAY 1

Monday

Warmup flow: https://youtu.be/g_09icA11e4

Skill

Kneeling jump – 6 x 3, go every 90-seconds to 2-minutes

Oly

Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches

Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch

@ Finished on 70kg (not TnG)

Metcon

A) 3 sets (A1 – A2 – A3) A1. 4 x (90-second AMRAP : 45-seconds rest) 30 Double unders 5 Devils press

Rest 2 to 3-minutes before A2

A2. 5 x (60-second AMRAP : 30-seconds rest) 4 DB Hang (squat) clean 8 Push up

Rest 2 to 3-minutes before A3

A3. 6 x (40-second AMRAP : 20-seconds rest) 10 DB Snatch, alternating Burpees over the DB for the remaining time

@ 1st Interval: 2rounds + 3 press / 2nd: 2 rounds + 2-3 clean / 3rd: 7 burpees

Finisher

V-up conditioning complex 10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold Single leg v-up pulses + hold Single leg straddle up pulses + hold L-sit pulses + hold V-up snaps + hold (Straight or tuck)