Weightlifting
Snatch Complex (1-1-1-1-1 )
Power Snatch – Overhead squat – Snatch Balance – Hang Snatch
(20min)
Bench Press (5-5-5-5-5)
(20min)
Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
1 set every 3-4 minute
Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
1 set every 3-4 minute
Metcon
Metcon (No Measure)
NFT,
3 Rounds of
30 sec Dead bug
10 Superman
45 sec Plank reach out
30 sec Side plank (L/R each)
3 Rounds of
30 sec Dead bug
10 Superman
45 sec Plank reach out
30 sec Side plank (L/R each)
(12min)
GYM1010 
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