Tuesday

Group Warm Up:
Skills Transfer – 2 Rounds with an empty bar
3x Snatch Push Press
3x OHS
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance – Aggressive dip and drive under the bar

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- (5 RM)
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) – 5-5-5 (Heavy) (Generally about 20-30% lighter than deadlift)

Metcon:
10 Min AMRAP
3 Muscle Ups
5 Front Squats 105/155
7 KB Swings 53/35