Friday

Group Warm Up:
Group Warm Up – 5 Minutes
then complete the following:
Skills Transfer – 2 Rounds with an empty bar
3x Snatch Push Press
3x OHS
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance – Aggressive dip and drive under the bar

Strength:
Snatch
2x @ 80%
2x @ 85%
2x @ 90%
2x @ 90%

Clean & Jerk
2x Clean + 1 Jerk @ 80%
2x Clean + 1 Jerk @ 85%
2x Clean + 1 Jerk @ 90%
2x Clean + 1 Jerk @ 90%
2x Clean + 1 Jerk @ 90%

Metcon:
800m Run
15 Deadlifts 135/95
400m Run
10 Clean
200m Run
5 OHS
100m Run
2 Rope Climbs

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