A.  STRENGTH (Day 4/Week 3)

Max effort seated box jumps – 3 x 5

Snatch – 4 x 3 

Power Snatch (Low Blocks) – 3 x 3 

Snatch Balance – 3 x 3 

Snatch Push Press – 3 x 5 

Weighted Close Grip Pull-ups – 3 x 12 

GHD-Sit-ups – 3 x 15 

GHR – 3 x 15

Back Extensions weighted – 3 x 15 

B.  Gym Met-con 

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