A. MOBILITY SNATCH

B. WEIGHTLIFTING 20´

      Every 2´ x 20´

3 Sets of

   2 Muscle Snatch + 2 Power Snatch + 2 Squat Snatch   40-60%

3 Sets of

   2 Power Snatch + 2 Squat Snatch   60-80%

3 Sets of

   2 Squat Snatch   80-90%

C. METCON 15´CAP

   30 Snatch 60/40

   60 Wall Ball

   20 Snatch 60/40

   40 Wall Ball

   10 Snatch 60/40

   20 Wall Ball

A. WARM UP

      2 Rounds of

   5 Good Morning

   10 Sit Ups

   5 Inch Worm

B. STRENGTH 20´

      Dead Stop Deadlift

   2 x 8 Reps   65%

   2 x 4 Reps   75%

   2 x 2 Reps   85%

Each Set

   12-15 reps Banded Hanstring Curl

C. METCON

      AMRAP 13´

   55 Deadlift 102/70

   55 Box Jump 24/20

   55/40 Echo Bike

   55 Pull Ups