Wednesday
Warm Up:
Group Warm Up – 5-10min
Then Complete the following
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OHS
5x Hang Squat Snatch
5x Full Snatch
Strength:
1x Snatch + 1x Snatch Balance = 1 Rep; Find 1RM
then complete the following:
1x @ 95%
1x @ 90%
1x Clean + 1x Power Jerk + 1x Jerk = 1 Rep; Find 1RM
then complete the following:
1x @ 95%
1x @ 90%
Metcon:
10 MIn AMRAP
2 Wall Walks
3 Ring Muscle Ups; Scaled Options: Jumping Muscle Up, 1 Chest 2 Bar + 1 Ring Dip, 2 Pull Ups + 2 Ring Dips
5 Deadlifts 275/185
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