FRIDAY 13.11.15

A: Perform 5 rounds of: 1 hang power snatch, lower weight onto shoulders then 1 snatch balance then reset and perform 1 snatch.

B: 5 rounds for time of: row 30 calories, 20KB clean and jerk (24kg/16kg), 10 ball slams.

Advanced Sessions:

A: Perform 5 rounds of: 1 hang power snatch, lower weight onto shoulders then 1 snatch balance then reset and perform 1 snatch.

B: Perform 4 rounds of: 10 barbell lunges, front or back rack (95lbs/65lbs), 10 jumping lunges, 30 seconds squat hold. Rest 90 seconds between rounds. Don't rush through the reps, focus on quality of movement.

C: 6 rounds for time of: row 30 calories, 20KB clean and jerk (24kg/16kg), 10 ball slams.