23.6.2020

Strength: 
1) Muscle snatch:
Work up to a 3 RM.
Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Hang Snatch:
Work up to a 3 RM.
Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

3) Barbell bent over rows:
Work up to a 5 RM.
Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Metcon: 
1) 2 rounds - Every 3 minutes complete:
500m row
Max rep burpees over the rower
-Rest 60 seconds between each 3 minute AMRAP

2) 2 rounds - Every 3 minutes complete:
400m run
Max rep Pushups
-Rest 60 seconds between each 3 minute AMRAP