Friday
Oly Skill: Narrow Grip Snatch into Overhead Squats
Every 1:15 for 5:00 (4 intervals)
1) 5 OHS @50% of 1RM Snatch
2) 4 OHS @60%
3) 3 OHS @70%
4) 2 OHS @75%
5:00-12:00 EMOM
Build to Heavy Single Snatch by Feel
These should be one full squat snatch directly into overhead squats
MetCon
3 rounds
15 OHS 135/95
15 toes to bar
Run to 6th floor
12 minute cap