Monday

Warm Up:
500m Row/ 20 Cal Bike
W/ Barbell 45/35
5x Snatch High Pull
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OH Squat
5x Hang Squat Snatch
5x Full Snatch

Strength:
Power Snatch
3 MIN EMOM
3 Power Snatch @75-80% (Goal complete unbroken)
Rest 1 Minute
5 MIN EMOM
1 Power Snatch @ 85-90%

Back Squat
5-3-3-2-2
75%-85%-85%-90%-95%

Accessory:
Strict Rings Dips
5x ME (Don’t go to failure)
(If you have ring dips, do ME Strict then ME Kipping)

Metcon:
12-9-6-3-6-9
HSPU
Wall Balls
Sumo Deadlift High Pull   96/65

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