Monday, June 13, 2022
Video Brief: https://youtu.be/Ed3UMxIcyMI

Weightlifting
Snatch
Every 2:00 for 12:00
Set 1: 5 Reps @ 65%
Set 2: 4 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 65%+
Set 5: 4 Reps @ 70%+
Set 6: 3 Reps @ 75%+
% are of full snatch. These are rough estimates for % and athletes can adjust by feel day to day
—
Snatch Pulls
3 Reps @ 90% x 2 Sets
3 Reps @ 95% x 2 Sets

“The Last Duel”
5 Rounds for Time
15 American KBS 53/35#, 24/16kg
15 Burpees

Bodyweight Variation
5 Rounds
50ft Broad Jumps
15 Burpees

QuickFit
2 Sets
21-15-9
Cal Row
Cal Echo Bike
V-Ups
Air Squats
R: 2:00 b/s