LIFT

Snatch Complex – Power Snatch + Over Head Squat + Snatch

Record heaviest 5 sets

OR

Pause Over Head Squat 3 x 5 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

WORKOUT

Performance
10 Min AMRAP
10 Deadlifts 100/70kg
20 WallBalls 20/14# to 10′

Fitness
10 Min AMRAP
10 Deadlifts 70/50kg
20 WallBalls 20/14# to 9′

NUTRITION