Thursday

Group Warm Up:
Snatch Barbell Tracing w/ empty bar
then complete the following w/ empty bar
3x High Hang Muscle Snatch
3x Hang Power Snatch
3x Snatch Balance
3x OHS
3x Hang Snatch (squat)
3x Snatch (squat)

Strength:
Dip Snatch (High Hang Snatch)
1x @ 70%
1x @ 70%
1x @ 70%
1x @ 70%
1x @ 70%

1x Power Clean + 1x Power Jerk = 1 Rep @ 70%
1x Power Clean + 1x Power Jerk = 1 Rep @ 70%
1x Power Clean + 1x Power Jerk = 1 Rep @ 70%
1x Power Clean + 1x Power Jerk = 1 Rep @ 70%
1x Power Clean + 1x Power Jerk = 1 Rep @ 70%

Accessories: (To be completed after metcon or if time allows before)
Clean Pull
2x @ 100%
2x @ 100%
2x @ 100%

Metcon:
For Time:
4 Rounds
200m Farmers Carry
10 OH Walking Lunges 115/75
20 KB Swings
30 GHD Sit Ups/Abmat Sit Ups