Warm Up #1
A). Front Squat. 3RM (1st rep pause x 3 sec). Then -20% 2×3.
B). Snatch complex (snatch+hang Snatch+OHS). Work up to max then -20% x2
C). 20 Min EMOM
ODD: 2 Deadlift @80%
EVEN: 15 Push Up
D). Lunge 200m
Cool Down #1
Warm Up #1
A). Front Squat. 3RM (1st rep pause x 3 sec). Then -20% 2×3.
B). Snatch complex (snatch+hang Snatch+OHS). Work up to max then -20% x2
C). 20 Min EMOM
ODD: 2 Deadlift @80%
EVEN: 15 Push Up
D). Lunge 200m
Cool Down #1