Warm Up:
3x3 quad stretch (20 sec hold)
3x5 jump squats
3 part power snatch:
1 sec pause @ floor,knees,pockets (perform power snatch each time)
Olympic Lifting:
15 minutes work up to a heavy single
1 hang power snatch + 1 power snatch
EMOM for 10 @85%
complete 1 hang power snatch + 1 power snatch
Squats:
Back Squat
15 minutes, work up to heavy 4.
10 minutes, 3's @90% with a 3s pause.
Olympic lifting by Rob
Strength by Mike
Josh at Battle of London
He has made everyone proud!
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