Monday

Warm Up:
Group Warm Up – (10 Min)
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 Segment Snatch (knee) + 1x OHS @ Max (Build to a max of the complex – 3-4 sets)
then complete the following based off the max above:
1x Segment Snatch (knee) + 1x OHS @ 95%
1x Segment Snatch (knee) + 1x OHS @ 90%

1x Segment Clean (knee) + 3x Jerk Drive + 1x Jerk @ Max (Build to a max of the complex – 3-4 sets)
then complete the following based off the max above:
1x Segment Clean (knee) + 3x Jerk Drive + 1x Jerk @ 95%
1x Segment Clean (knee) + 3x Jerk Drive + 1x Jerk @ 90%

Front Squat
6-5-3-3 (3RM)
3x @ 95%
3x @ 90%

Accessories: (To be completed after metcon or if time allows before)
SLDL (Stiff Legged Deadlift) – 3-3-3-3-3

Metcon:
5 rounds:
3 DeadLifts 275/185
150 meter row