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:
Back Squat
1x @ 70%
1x @ 80%
1x @ 85%
1x @ 90%
1x @ 95%
3x @ 80%
3x @ 80%

Snatch Pull
2x @ 110%
2x @115%
2x @ 100%

Metcon:
13.4
7Min AMRAP
Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
21, 24,…

Men: 135 lbs/ 61 kg
Women: 95 lbs/ 43 kg