|working foot position|
1. snatch: work up to 90%x1, 85%x1, 80%x1,
2. cln and jerk: same as snatch
3. abs: 100 reps
Warm up: run 800m, then dynamic movements and body weight exercises of your choice.
W.O.D.: complete 21-18-15-12-9-6-3 reps of the following...
Barbell thrusters (50kg/40kg)
Ghd sit ups
Extra credit: tabata row
Durability: 30x wtd leg levers, 30x reverse hypers