Weightlifting
Snatch+overhead squat+snatch balance (6×1+1+1 ; 3×1 snatch)
1 snatch followed by 1 overhead squat followed by 1 snatch balance
6 sets of the complex then 3 sets of 1 snatch. Increase weight on each single. Working up to a decently heavy single. No misses if possible! Next week we will give you guys 15-20 mins to max
Metcon (Distance)
5 sets with a partner:
90 second max meter row while your partner holds a 45 second plank.
Guys try to shoot for 400-500 meters per row browse around this website. Ladies 350-400.
Continuous clock, take that into consideration for your transitions.
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