3mins on machine

Empty barbell warm up complex

Push Jerk (Weight)
Take from the rack and build in weight each set.

Focus on hip drive and strong lock out of each rep

Met Con (Time)
5 x 2:00on/2:00 off for max reps
250/200m on a machine of choice
10 Power snatches (50/35kg) or heavy dumbell snatches
Max rep handstand push ups

– Each Rd should be a sprint!
– machine should take ~1min to complete
– snatched 30secs
– aim to have 30secs on handstand push ups

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