Warm up 3x
200 m run
10 Goodmorning
10 OHS
20 sec Hallow Hold

Overhead Squats
5,5,5 (Tempo, 2-3 seconds on the way down then fast on the way up!)
*This was to work some overhead stability throughout the entire OHS, trying to take things nice and slow into the bottom then come up quick.

Snatch Pulls
(This is not a High Pull)
5 x 3 Reps @ 85% of 1RM (Snatch)
*Focus on staying tall and over the barbell (shoulder out in front of bar) and finish tall with a strong pull but don’t throw your shoulders back, try and extend vertically and get the barbell moving upward with some speed don’t let the barbell swing away from you!

12 Min Amrap
25 DU (75SU)
10 BURPEE (Jump to a 6” target 2 hand touch)
25 m Farmers Carry (AHAFA)




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.