LIFTS

Snatch 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.

OR

Over Head Squat 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.

WORKOUT

10 Minute EMOM

Performance
ODD 2 Rope Climbs
EVEN 25 KB Swings 24/16kg

Fitness
ODD 6 Rope Lowers
EVEN 25 Russian KB Swings 24/16kg

BASICS