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: 
5x Snatch Push Press + 1x OHS @ Max (Build to a max of the complex – 3-4 sets)
then complete the following based off the max above:
5x Snatch Push Press + 1x OHS @ 95%
5x Snatch Push Press + 1x OHS @ 90%

Pause Back Squat
8-6-5-5 (5RM)
then complete the following:
5x @ 95%
5x @ 90%

Accessories:  (To be completed after metcon or if time allows before)
Should Press
8-6-5-5 (5RM)
then complete the following:
5x @ 95%
5x @ 90%

Broad Jumps
1-1-1-1-1

Metcon:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Deadlifts 225/155
Box Jumps