In 20 min complete
A. Muscle snatch 2 sets of 5 reps @ 50%-60%
B. Power snatch
2 sets of 3 @ 70%
2 sets of 3 @ 75%
C. Snatch Pull
1 set of 5 @ 90%
2 sets of 4 @ 95%
D.AMRAP 10 min
2-4-6-8-10-12…..
Power cleans 135,95
Handstand push-ups
30 double unders after each set
Masters
Day 1
A1. DB bent over row @ 20X1 x 10; rest 30 sec
A2. Strict DB seated arnold press @ 20X1 x 10
A3. Supine leg raise @ 50X1 x 10
X 3 sets
B. 3 RFT:
AB 20 cal
15 push-ups
20 situps
10 ring rows