A:
Every 1 min. for 12 Sets
1 Snatch Pull + 1 Snatch
Start a new round of both exercises every 2:30min.
B:
4 x AMRAP 3 w/ 90sec. Rest
1)
6 Pull Ups
8 Double KB Front Squats
2)
6 Push ups
8 Double KB Cleans
Level 1: 16/8kg
Level 2: 20/12kg
Level 3: 24/16kg
STRENGTH
A:
Sumo Deadlift
6x4 Work up to a heavy set of 4
Try to add more weight than last week
B:
3-4 rounds
6 Chin Ups
10/10 Single Leg DL in Posted Position
15/15 Tricep Kick Backs
15 DB Side Raises