Tuesday 12th November

Jerk

Every 30 seconds for 4 minutes

2 x Jerk

Strength

Bench press 9 x 3 ( 3x3 close grip, 3x3 wide grip, 3x3 normal grip) at 65%

Accessory Work

4 x 4 weighted ring dip

3 x 10 unstable bench press

Met Con

12 minutes

4 rounds for time

7 Shoulder to Overhead 60/40

12 Toes To Bar

Then,

In the remaining time, establish a 3RM Hang Snatch