After FTD – Monday 20/6/16

Warm-up 2x
20 swings
10 burpees
5 ohs

1min overhead stretch on rings & 1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
Snatch Complex 1-2-3 (8×1)
1 muscle snatch + 2 power snatch (catch high) + 3 power snatch (catch deep)
*increase weight as needed
last set 42kg

Metcon 7rft
10 power snatch 35/25
10 pistols
RX 7:27

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