Shinobi
Back Squat 80% 3-3-3-3
3x 2 Pos Snatch@ 60%
2x 2 Pos Snatch @ 65%
2x 2 Pos Snatch @ 70%
Snatch Pulls 5×5
Snatch Sotts Press
3×6-8
EMOTM x15
1) 10 Dips + 3 Hop Over Burpees
2) 8 OHS + 4 Hop Over Burpees
3) 10 KBS + 5 Hop Over Burpees
Fitness
Back Squat 80% 3-3-3
Bottoms Up KB Press 2×8-10
ALT Ring Pushups
10 KB DL/ 10 Box Jumps x2
Seated DB Press 2x 8-10
EMOTM x15
1) 10 Dips + 3 Hop Over Burpees
2) 8 OHS + 4 Hop Over Burpees
3) 10 KBS + 5 Hop Over Burpees
Ashley