Cash out:  Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind head….sit up with elbows to knees.

Basic & Performance

High Hang snatch(triple without putting the bar down)

Work up to 75%x3x5 sets.

Snatch deadlifts: work up t 100%x3m 100%+5 kg x 3, 100%x3+10 kg. make sure your form is the same form you use when cleaning. Take bar to launch positon then straight to the high hang position. Return the bar to the floor the same path you got it up.

Snatch push press+ohs+sotts press: 3+3+3 x 4 sets.

THEN:

Complete as many rounds and reps as possible in 7 minutes of:

• 30 Wall Ball Shots (20/14 lbs)
• 20 Box Jumps (24″/20″)
• 10 Toes to Bar