The first 5/10mins of every class today will be a quick goal setting talk to set you guys up for a december goal. Try your best to get there today.
GROUP A
OLYMPIC LIFT
Deficit pause snatch 5×3 – moderate weight
Non oly
Snatch deadlift + Pause hang snatch high pull
or
Pause snatch high pull + pause hang snatch
STRENGTH
Back squat 6×6 at 75% + 5/10kg
WOD
Isabel – 5min time cap
30 Power snatch for time 60/40kg
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Good mornings 3×12
SKILLS DEVELOPMENT
Tabata Double unders
GROUP B
Session 1
- Deficit pause snatch 5×3 – moderate weight
- Jerk 80%x2x2, 85%x1x3, 90%x1x2 – Starting from a clean
- Front squat hit a heavy single
- 3 Rounds for time
5 Cleans 120/80kg
10/6 Muscle ups
Session 2
- Romanian deadlifts 4×12
- 15min AMRAP
Sled pull 50m 30/20kg
12 Burpees
Run 100m - 3 Rounds
25 Calorie row
200m Run
15 Thrusters 45/30kg