Thursday

Warm Up:
Group Warm Up – 5-10min
Then Complete the following
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OH Squat
5x Hang Squat Snatch
5x Full Snatch

Strength: 
1x Snatch Pull + 1x Snatch = 1 Rep; Find 1RM
then complete the following:
1x @ 95%
1x @ 90%

Deficit Snatch Pull
3-3-3-3
then complete the following:
3x @ 95%
3x @ 90%

Accessories:
SLDL/Romanian Deadlift
3-3-3-3

Metcon:
1-2-3-4-5-6-7-8-9-10
Handstand push ups
Front squats 115/75

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