Friday, 8/27

Warm Up

3 Rounds Of:
12 Squats (Pause/Reg/Jump)
6 Rev Hand Spider Lunges
12 Mountain Climbers
6 Plank to Squat

Strength

Snatch
Prep:
1 x 5 Hang High Pull + 5 High Hang Power Snatch + 5 OHS
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + 5 OHS
1 x 5 Squat Snatch 

Every 2 Minutes for 16 Minutes (8 Sets):
Set 1 + 2: 3 Reps (50-60% 1rm) 
Set 3 + 4: 2 Reps (65-75%)
Set 5 – 8: 1 Rep (80 + %) work up to training max

Met Con

EMOM 10 Minutes;
A) 12 Unbroken “heavy” Wall Balls
B) 3 Power Snatch @ 80% Heaviest Successful Lift