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 + 1 OHS @ RM
the complete the following:
5x Snatch Push Press + 1 OHS @ 95%
5x Snatch Push Press + 1 OHS @ 90%

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

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

Vertical Jumps
1-1-1-1-1

Metcon:
For Time:
40 Wall Balls 20/14
30 KB Swings 53/35
20 Burpees
75 Double Unders
20 Pull Ups
30 Pistols
40 KB Sumo Deadlift High Pull 53/35