LIFTS

Hang Snatch 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.

OR

Over Head Squat 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.

WORKOUT

Performance
EMOM 10
ODD 3 Man makers AHAP
EVEN Row 200m

Fitness
EMOM 10
ODD 3 Man makers AHAP
EVEN Row 150m

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

BASICS