FUNCTIONAL FITNESS
Team of 2:
AMRAP 15 –
3 Hang Squat Clean
5 Lat burpee over bar
7 cals
***Partners alternate full rounds
*** SC should be heavyish theres only three!
Rest 5 min
For time: 21-15-9 reps
Cals
Sit Up or GHD
***One partner completes 21’s then second partner completes 21’s and so on until each partner completes 9 and 9 “you go, I go”
OLYMPIC LIFTING
Snatch:
A) Hang squat snatch + OHS; 1+2; every :90; build lightly with technique weight X 4 sets
B) 2 position Hang squat snatch (AK/BK) + Squat snatch; every :90
Build to best set in 5 sets then 2 more at best set
Clean + Jerk:
A) Muscle clean + FS+ HSC+ SJ: OTM x 6; build lightly with technique loads
B) PC + FS + HSC + SJ; every :90; build to best load for complex in 6 sets