Strength/Skill
Weighted pull ups
3-3-3-3-3 ** or 10 minutes strict work
+ 15 sec ME Ab mat sit ups after each set
Workout
3 RFT
400m Run
10 Squat Snatches (115/75)
**Here’s your chance, peeps – get your pull up work in! Also, between sets, work in doing as many sit ups as possible (ME) in 15 seconds. These should be FAST! I wan’t you to work on doing fast sit ups
Workout is a simple couplet – run and snatch. If you’re struggling with the squat snatch, break it down to a power snatch/OHS. I’d rather you do a really good lighter squat snatch than a heavy PS/OH.