Monday 15th September

A

Hang Snatch (above knee)
10min to find a heavy but neat single (no misses)

B

EMOM – 8min
(e)          6 Power Snatch TnG @60% of above (24 reps)
(o)          ME Push Up (adv Strcit HSPU)

C

10min AMRAP
6 Front Squats 60/40
5 Push Press
4 Pull Ups (adv Bar MU)

EXTRAS

Post       A1           3×15 GHD Sit ups – 90sec rest

A2          3×5 One arm OH KB Squat (ea) – 90 sec rest
when you see A1 – A2 this is a superset much like an EMOM odd and even just with a designated rest period

Monday 8th September

A

Back Squat
5×5 (add 2.5 – 5kg)

B

EMOM – 10 min
(e)          ME Strict HSPU*
(o)          30 Double unders
*with the HSPU stay on the wall if you come off, that’s it you are done.
scale down to perfect push ups on your toes

C

9-15-21
Front Squat 40/30
Burpees jumps*
* you must jump at least as high as the bar with plates on it