Warm Up:
Double Unders x 50 or Singles x 200
OHS against a wall x 20
Squat hip/ groin stretch with hips against the wall
Ring dips 4-8-12-8-4
Ring Rows 4-8-12-8-4
Mobility:
T Spine with peanut lax ball work
Strength:
Deadlift
1 x 5+
1 x 20
BP
2 x 6 ,1 x 6+
Met Con:
Level 3 / Level 2
Hang Power Snatch x 5 @ 60% of 1RM Snatch
Pull ups x 7
Double Unders x 20
30s rest
5 rounds for time
Level 1/ Beginner
Hang Power Snatch x 5
Pull ups x 7
Singles x 100
30s rest
5 rounds for time
