Friday 05 August 2016

A. :
Hang Clean
(3RM)
10 minutes to find today's 3 rep max Hang Clean.

B.:
Hang Clean
(3 x 3 @80% of A.)

C. :
Snatch Grip Deadlift
(5 x 5 @110% of 1RM Snatch)
This should be extremely taxing on your hamstrings and posterior chain.  Ensure proper form is maintained, but dont be afraid to test the water.  ADD WEIGHT WHEN YOU FEEL GOOD.

D. :
AMRAP in 10 minutes of :
10 Dumbbell Snatch
10 Hand release push ups
10 V-ups

RX+:
Dumbbell Weight - Heavy as shit!!  At least 30 KG
Hand stand push ups
GHD sit ups or TTB