Friday
Snatch Consistency Work
0:00-2:00 Every 30 seconds x 4
1 snatch at 76%
2:00-3:00 Rest
3:00-6:00 Every 45 seconds x 4
1 snatch at 82%
6:00-8:00 Rest
8:00-12:00 EMOM
Build to Heavy by Feel (83-90%+)
Fail = 6 burpees
MetCon
16 minute EMOM
1) 5 OHS @ 76% Snatch
2) 5-8 Muscleups
3) 10 DB Box StepOvers 50/35
4) 25 Foot HS Walk
Scaled
1) 5 OHS @ First weight used during Snatch EMOM
2) 6-8 Pullups/Ring Rows + Dip/Pushups
3) 10 DB BoxStepover 35/20
4) 2 Pike around box