WOD
Warm-up
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
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
Empty barbell warm up complex