Climb
A. 10 mins to record a heavy triple Hang Power Clean
B. DB Bench Press 3 x 8
C. 12-9-6-3
Strict Chin ups
DB Snatch (each arm)
SA DB Push Press (Each Arm) – Same weight as snatch
Extras
Reverse Crunches 3 x 10 – 4 sec eccentric
Base
A. 10 mins Hang Clean Tech Work
B. DB Bench Press 3 x 8
C. 10-8-6-4-2
T2B (Use tech from previous weeks – Do not worry if you can not reach the bar with your toes)
DB Snatch (Each Arm)
Burpees
250m Run between each set (Finish on burpees not the run)
Metcon
A. 21-15-9
Swings
Goblet Squats
B. 300-200-100m Row
5-3-1 Wall Climbs
C. 15 min Run
30 secs @ 90% Aerobic
30 secs @ 50% Aerobic
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