Crossfit
A. Back squat 6 working sets of 10 + 1 –
Complete 10 reps with load then increase the weight and complete 1 rep. continue in this fashion for 6 sets. increase load of each rep range each set and Rep ranges are to be completed with in 60 secs of each other. Aim for a heavy but perfect single
B. EMOM 14 – 1. Strict pull ups 7-12 2. 30 sec Hand stand Hold
Quwwa Barbell
Snatch drills 1×3 -bar
plate squats 2 x10 – light
Front squats 6 x 4 – heavy
Snatch pull from knee + Hang Snatch 6 x 1+1 – heavy but no misses
Back extensions 3x 10
Squat jumps on to box 3 x10