Weightlifting Bias
Week 11
Day 1)
Warm Up
Row 1k easy
EMOM including 0:00 – 5 burpees
Barbell warm up
Strength
Complex 6×1*
*aim for around 80% for all 6 sets – ensure you warm up to this
High hang snatch
Hang snatch
Snatch
Snatch deadlift 7×2 – 110% max snatch for all sets
WOD
Every 4:00 x4
Row 500/400m
2rds Cindy