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:
6 Min EMOM
Heaviest you can go without failing complete the following 2 times EMOM:
1x Snatch + 1 Hang Snatch
Back Squats
4 Min EMOM
3x Back Squat @75% of 1 Rep Max
Rest 1 Min Then
2x Back Squat @80% of 1 Rep Max
Accessory:
(If there is time after the workout)
3 x 8 Chin Ups
Metcon:
21-15-9
DB/KB Snatches 53/35
Taters
2 Rope Climbs between each set
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