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 65%+
Pause in catch then ride down to squat. Build by feel.
MetCon
3 rounds
10 alternating DB Power Snatch 50/35 lbs
10 OH Lunge Right Arm
10 alternating DB Power Snatch
10 OH Lunge Left Arm
10 burpees
12 minute Cap (13 reps per minute)