Friday
Oly Work
8 minute EMOM
Slow Snatch + OHS
Start at 64%. Build by feel. Fail = 6 burpees
For slow snatch, think 2 second pull from the floor to your hip then aggressively jump and pull yourself under the bar.
MetCon
10-8-6-4-2
Overhead Squats 185/125 lbs
Ring Muscleups
15 minute Cap
Buyout
Tabata Hand Release Pushups