Training 8/6

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
18 min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
18  min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down