Growth & Development

A. Strict press off rack building to a heavy set of 3   8:00 build up fast

B. Strict press off rack 80% of above and perform 5 sets of 3

C. 3 sets

3:00 on clock

10 hang clean 95/65

100m run

10 shoulder to overhead 95/65

+ max air squats in remaining time

+ 1:00 rest after the 3:00 minutes

 

Performance

A. 3RM hang Snatch ( do not drop the bar!!)  Building in 10-12:00

B. EMOM x 8:00  100% of our 3RM above x 1 squat snatch ( from the floor)

C. 3 sets

3:00 on clock

10 chest to bar / 5 Bar muscle up

100m run

10 hang clean 115/75

+ max wallballs 20/14 in remaining time

+ 1:00 rest after 3:00

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