Friday
Snatch Consistency Work
0:00-3:00 Every 30 seconds x 6
1 snatch at 75%
3:00-4:00 Rest
4:00-7:00 Every 45 seconds x 4
1 snatch at 80%
7:00-8:00 Rest
8:00-12:00 EMOM
Build to Heavy by Feel (80-90%+)
Fail = 6 burpees
MetCon
100 double unders
Then
4 rounds for time
5 Hang snatch 165/115 lbs
15 chest to bar pullups
These are hang SQUAT snatches. Power = no rep
Scale Hang Snatches to 75% of your snatch
Sub regular pullups, jumping pullups, or ring Rows