Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 45kg
2nd: 50kg
3rd: 55kg
4th: 60kg

Back Squat

• 5x2 *rest 3min between sets

Metcon

2-2-2-3min on/1:30 Off:

• 4 Wall Walk
• 15m DB farmers Lunge (2x35lbs)
• AMRAP: BBJO

Workout stops when 50 BBJO reps done, or last interval ends.

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**