Crossfit
A1.Front Squat 5 sets of 10 reps – 2.5/5kg heavier than last week.
A2. Bent over row 5 sets of 10 reps
B. EMOM 12 –
1. Strict Pull ups 5-7 – try adding one rep extra rep to last week
2. OH Walking lunge 8 steps 10/20kg plate
Quwwa Barbell
Snatch drills 1×3
Snatch balance 5 x 2
Pause snatch 3 secs above knee 5 x 2 build to max double
Back squat 5 x 10 – each rep paused for 2 secs in bottom
barbell side bends 3×20 alecknas 3×15