WARM UP

3 Min Ski or Row

3 Sets (with empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

Jerk from the blocks

• Take 10 mins to build to a heavy double

(Move well and focus on holding good positions).

B.

OH Squat

• Reduce the weight from above to 80%
• 5 x 6
• Rest 2 mins between sets 

C.

12 min AMRAP 

• 3 - 6 - 9 - 12 etc
• TTB
• Barbell GTOH (42/30) 

D.

For time 

• 4 rounds 
• 8 Barbell Row (60/40) 
• 16 Hand Release Push Ups 
• 32 SA Alt Db Snatch (22.5/15)