Thursday

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

Halting Snatch Deadlift (upper thigh)
8-6-5-5 (5RM)
then complete the following:
5x @ 95%
5x @ 90%

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

Metcon:

50-40-30-20-10
Double Unders
Sit Ups
Jumping Lunges