Monday 7th October

Snatch

5 minute OMEM

1 x Power Snatch, 1 x Snatch

Front Squat

Establish a 1RM

Accessory Work

Overhead Lunge 4 sets of 8 reps (4 each leg)

X-Band Walks 4 sets of 5 steps left/5 steps right

Met Con

10 minute ladder

1 Bear Complex 70/40

10 Burpees
2 Bear Complex 70/40
10 Burpees
3 Bear Complex 70/40
Etc...

'Bear Complex' is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind the neck)