A) Spend 10mins:
Practising some light Squat snatches
or
Building to a Heavy 3 rep TNG squat snatch
–
B) Spend 10mins:
Practising some light Squat Clean + Jerks
or
Building to a heavy 3 rep TNG squat clean + Jerk
–
C) 5min AMRAP:
20 Jumping lunges
15 Kb siwngs
-2min rest-
5min AMRAP:
10 Hang clean + jerks – up to 40/30kg
50 Double unders
-2min rest-
5min AMRAP:
10m Shuttles with Burpees at on end and squat jumps on the other end and in ascending reps.
e.g run 10m with 1 Burpee – run 10m with 2 squat jumps – run 10m with 2 burpees – run 10m with 4 squat jumps etc etc (burpees up by 1 rep every round – squat jumps up by 2 every round)
-2min rest-
5min AMRAP:
10 Push press – up to 40/30kg
10 front squats
