Week 4
Day 1)
Warm Up
3rds
Row 300m
10 burpees
Barbell warm up
Strength
No foot no hook snatch* 6×3 – 65%
*Set up with feet in receiving position and no hook grip on the bar. Feet should remain in the same spot throughout the lift
Snatch Balance 3×3, 2×2
Front Squat 4×6
RDL 3×10
WOD
AMRAP 12
3 bar muscle up
6 C2B
9 pull ups
Core
3rds for quality
15 GHD
15 weighted back extensions