Warm up:
Bands/ balls/ foam roller
Main:
EMOM: Speed Front Squat 55% x 2 x 10 with chains
Speed Sumo DL 55% x 3 x 7 with bands
Oly:
3-position Snatch - 70% x 3 sets
Snatch pull - 90% (of snatch) x 7 x 4 sets
Snatch push press -75% x 5 x 2 sets
Assistance/ core:
4 x 1min Russian KBS/ 1 min L - Sit
Finisher:
100 m sprint every 30 sec x 5 ( rest 2:30) x 3
Post times
AOD
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