Warmup:
Sled work for 5min
Bands and balls for 5 min
Tabata row ( building speed)
Oly:
Power snatch + snatch - 75% x 4 sets
Jerk - 78% x 3 x 5
Main:
Max dead vs med bands
Then
80% max reps
Then
80% no bands max reps
Assistance:
Back squat - 75% x 5x3
Super set
GHR 3 sets of 10
Core:
Hypers 3 x 20 x heavish
100 Standing Abs
Wod:
Every :30 Run 100m x 20
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