Friday
Oly Work
0:00-3:00 EMOM
Muscle Snatch + Snatch Balance + 2 Sots Press
Start with empty bar. Add weight by feel.
3:00-6:00 Load Up
6:00-12:00 EMOM
Power Snatch 60%+
Pause in catch then ride down to squat
MetCon
GSO WOD 1
30 OHS 100/70 lbs
10 toes to bar
20 OHS
20 t2b
10 OHS
30 t2b
10 minute Cap (you only have to do 12 reps per minute to finish under the cap. GTBO)
Buyout
Tabata Hand Release Pushups