LIFTS

Hang Snatch 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

OR

Over Head Squat 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
12 min AMRAP
3 Clean 70/50kg
6 C2B Pull Up
9 HR Push Up
1 200m run

Fitness
3 Clean 40/30kg
6 Jumping Pull Up
5 Negatives
1 200m run

THROWBACK THURSDAY

Getting gymnasty back in 2013 🙂