Friday
On a running 13:00 clock
DME - 7 Minutes - 9RM Touch & Go Power Snatch
Right into Oly Work
6 minutes build to Heavy Squat Snatch by feel
Beginners perform EMOM at comforable weight focusing on consistency
MetCon
10-8-6-4-2
Rx
Overhead Squat @70% 1RM Snatch
Strict HSPU
*25 Foot HSW After Each Round
Scaled
Overhead Squat 65/45 lbs
Surplus Strict HSPU
Compx
Overhead Squat 185/125 lbs
Strict Deficit HSPU (Two 45 lb plates to abmat)
15 min cap
Accessory
4 min EMOM
2-4 Snatch High Pull @ 105%