Olympic Lifting

A: Snatch + Overhead Squat

4 x 1+1; Every 2:30

*Reset grip as needed
*Increase 2.5-5kg per week

B: Sumo Deadlift

1 x 3; Then 2 x 5 drop sets; Every 3:00

*Drop 20-30kg for drop sets
*Increase 2.5-5kg per week

C: Press Circuit

3 Rounds
8 Seated Barbell Strict Press
10 Plyo Push-ups
Rest 1:30

*Use plates to increase plyo push-up difficulty if needed

CrossFit

A: Teams of 2; 20 min AMRAP

Partner 1: Max Cal Row
Partner 2: 1 Round
15 Hang Power Cleans 42.5/30kg
15 Box Jump Overs 24/20″
15 Pull-ups

*Swap after every round
*Score = Reps + Cals

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