Snatch progressions, ultimate up to 70.5lbs
Core Workout - Plank (10lb) - 34 seconds, Side RH - 14 seconds, Side LH - 19 seconds, Plank #2 - 21 seconds - Could not do RH or LH

Need to work on getting plank and side holds up to 45/30seconds then go up to 3 rounds.

"End Of The World"

FT:

5 Bear Complex
10 Squats
4 Bear Complex
20 Squats
3 Bear Complex
30 Squats
2 Bear Complex
40 Squats
1 Bear Complex
50 Squats

4 Rounds

50 Double unders

20 Wallballs

10 Hand release push ups

5 Muscle ups Modded to 10/10 PU/Dips

Time is approximate.

For time
Run 800m
50 burpee box jumps
Run 800m

• sub 1000m row

12 minute EMOM

Strict Pull Up
Strict Press
Medicine Ball Overhead Throw

weighted ring dips

5x60%
3x70%
2x80%
2x90%
1x95%
1x103%

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(14)
On the minute for 14 minutes complete:
5 burpees
5 dumbbell/sandbag/barbell/clusters(choose weight)
cluster=hang squat clean plus thruster

Finisher
50 in and outs
1:00 bf stretch

600 reps
50 x jumping lunges
50 x sit-ups
100 x mountain climbers

Score is time

Cracking morning session on The Rec with The Abacus Fella and CJ. Using a 30 minute time cap, for time, 50 bench diamonds, 50 pull ups, run 90 yards, 50 reverse rows, 50 dips, 15 1.5 Pood kettlebell swings, then repeat with 40 reps, 30 reps, 20 reps and 10. Today got through to complete the 30 pull ups, so 450 reps and 360 yards. Should complete that tomorrow 👍