170510

Warm-up
Warm-up
coach led

Strength
Back Squat (5×1)
10 minutes to build to a heavy single.
Start at 60% and build.

Metcon
Metcon (Weight)
EMOM 10
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

1 min rest between rounds

Mobility and Recovery