Wednesday June 21st

Lifting skills :
10 ETM ( every 2 minutes )
Front squat (work to heavy 3 front squat)
3-3-3-3-3

20 min EMOM
ODD: TNG 3 power clean & split jerk
EVEN:TNG 3 power snatch
(Even though it's touch and go movements.This movements will be performed explosive and efficient work on mostly form and technique )

Beginners:65/45
Intermediate:95/65
Advance:115/75

HERD FIT
AMRAP 20:
100m Sprint
50m Farmers Carry 54/35
100m Sprint
15 HR Push-Ups