6.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%                        60-90 sec rest
2. Push Press 1 x 4 @ 80%, 3 x 3 @ 85%                                     60-90 sec rest
3. Snatch high pull 5 x 2 @ 75%, 5 x 2 @ 80%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%
1 x 4 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 70%


WOD
Class WOD

Extras
Drew
1. 3 x 5 Strict Deficit HSPU  60 sec rest
2. 3 x 5 Hammer ring push up complex 90 sec rest.
3. 10 x 3 @ 83% Bench Press 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 4
1B. Dips with 2 second pause in bottom   3 x 5

1C. Strict Chest to Ring Pull ups 3 x 3