Friday
Snatch Consistency
Every 0:45 for 7:30 (10 Reps)
Snatch 75%+
Build by feel but focus on consistency. Not much time to add weights each round!
Fail = 6 burpees
Pump Session
20 Minute EMOM
1) 5 Bench Press 72%
2) 3 hang power snatch + 3 hang squat snatch @ 70% snatch
3) 25-50 Foot HSW
4) 6-10 Strict Pullups
5) 20-30 Second L Sit
Scaling
2-4 Pike Around Box for HSW
Sub Banded Pullups
L Sit may be done on rings, hanging from rig, or sitting on ground