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) @ RM
then complete the following:
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) 5-5-5 (5x RM)
then complete the following:
5x @ 95%
5x 90%

Accessories:  (To be completed after metcon or if time allows before)
Snatch Long Pull – 5-5-5 (Heavy)
SLDL/RDL (Stiff legged Deadlift) – 5-5-5 (Heavy) (Generally about 20-30% lighter than deadlift)

Metcon:
14 Min AMRAP
15 Shoulder Taps/Box Walks
12 Burpees
10 Box Jumps