170510
Warm-up
Warm-up
coach led
Strength
Back Squat (5×1)
Metcon
Metcon (Weight)
EMOM 10
odd: 3 hang snatch pull, 1 power snatch
even: 5 heaving snatch balance
odd: 3 hang snatch pull, 1 power snatch
even: 5 heaving snatch balance
55% of snatch
Metcon
Metcon (3 Rounds for reps)
3 rounds:
AMRAP 3
3 deadlifts (55%)
6 burpees
9 lateral bar hops
AMRAP 3
3 deadlifts (55%)
6 burpees
9 lateral bar hops
1 min rest between rounds
Mobility and Recovery
Start at 60% and build.