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 68%+
Pause in catch then ride down to squat. Build by feel.
MetCon
For Time
3 Rounds
30 Alternating DB Snatch 50/35
15 burpee box jump overs
200m Run
18 min cap