Friday 12.9.25
A. Strength
On every 120 sec x 4 sets
4 reps of OHS (@70%)
*Focus on depth and stability
On every 90 sec x 3 sets
2 reps of Snatch Balance
* Focus on speed
B. Strength Conditioning
Amrap 5 min / Rest 2 min x 3 rnds
10 OHS (50/30kg)
5 Bar Muscle ups (scale with 3 pull ups + 3 dips)
12 Jump over Box (60/50kg)
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