Warm UP

3 sets of:

• 20s SL Glute Bridge Hold (R&L)
• 30s Handstand Hold
• 40s Assault Bike (Build Effort On Each Round)

3 sets of (with an empty barbell):

• 5 x Snatch High Pull 
• 5 x Muscle Snatch 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Good Morning
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

EMOM 10

• 3 Snatch Balance @ 60% of Last Weeks Single (Focus On Quality Movement)

B.

6 Sets:

• 1 Hang Snatch
• 1 Snatch
  • Sets 1-2 @ 70%
  • Sets 3-4 @ 75%
  • Sets 5-6 @ 80%

3 Sets:

• 1 Snatch @ 85-90%

C.

*TEST IN PREP FOR NEW BLOCK WHICH BEGINS 29/04/19*

• Max Ring Muscle In 60s
  • Rest 2 Mins
• Max Strict T2B in 60s

D.

For Time:

• 30-20-10
  • Back Squats (All To Be Completed @ 50% 1RM)
  • Assault Bike Calories