Warm up: 400m jog, 10 PVC pass through, 10 PVC ATW, with an empty barbell using a snatch grip do 5 hang snatch pulls, 5 hang high snatch pulls, 5 high hang muscle snatch, 5 BTN push press, 5 overhead squat, 5 snatch drops
Strength
10:00 EMOM of 3 snatches @ 80% of 1 RM
METCON:
"16.5"
21-18-15-12-9-6-3 for time of thrusters (95/65) and burpees
Strength
10:00 EMOM of 3 snatches @ 80% of 1 RM
METCON:
"16.5"
21-18-15-12-9-6-3 for time of thrusters (95/65) and burpees
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