In 10 mins review the box step up and build to WOD weight
PART1 – 30 mins before the class:
5×3 Front Squat
5×3 Push Press
PART 2 – 10 mins after class
*score= max reps on each tabata ie 20/22
In 10 mins Coach Lead Warm up of:
In 40 mins complete as much as possible of *can partner up*:
1.3 Find your daily max in snatch singles.
2. Hang Power Clean Double + Split Jerk
2.1 Find your daily max in the complex. You are not allowed to drop the bar before having done the split jerk.
3. Snatch Pulls
3.1 Start at a light weight and then build up to 110% of your best snatch single from the beginning of the session for three sets of three reps.
3.2 Drop down to 50% and do three sets of ten reps of TnG Snatch Pulls. Make sure that: (1) You are in good balance and you come up and down on your toes; that you (2) pull the bar to the chest or higher with the elbows coming up not back as you do so; and (3) that you stay over the bar in the pull phase and keep the upper body vertical as you finish the pull.
Part 1: in pairs / 3s
E5mo5m for 20 mins complete: