2020 | WEEK30 | DAY 1

Monday

Warmup flow: https://youtu.be/a1spyh3XP7Q

Oly

Snatch Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low-Hang Snatch Pull 1 Low-Hang Snatch High Pull 1 Low-Hang Squat Snatch 1 Overhead Squat

Snatch [On the 10:00] On the Minute x 10: 1 Low-Hang Squat Snatch

Build to a Heavy for the day.

@ Finished on 80kg

Snatch pull

4x3 reps @80kg / 90kg / 95kg / 100kg

Metcon

8 x 2-minute AMRAP 9 DB snatch, alternating 7 Burpees 5 DB Thrusters 30 Double unders

Rest 2-minutes between AMRAPs

@ 22,5kg DB. Score: 5-8 burpee from the 2nd round

Finisher

Planche conditioning set – 3 rounds (VIDEO): 5 Tuck open out to planche position 5 Planche slides 5-second Planche Lean 5 Planche push-ups 5 Compression slides

(aim for minimal rest b/t exercises)