20
04 '17
Snatch balance (Keep it light, work on technique)
5-5-5-5
Snatch (work to your heaviest triple, touch and go or drop in between)
3-3-3-3-3
Note: Touch and go is good to work on barbell cycling, dropping in between reps will allow you go heavier. Both options are good)
Snatch pull @110% or today’s 3rm weight
1-1-1-1-1
Front squat (3 sec pause at bottom)
2-2-2-2
20
04 '17
Skills/Strength
10min EMOM alt min
3 L-Pull ups
2 barbell turkish get ups (fixed weight)
METCON
4min AMRAP
40 Med ball cleans 20/14
30 shoulder to overhead 95/65
2min rest
4min AMRAP
20 Wall balls 20/14
10 hang power cleans 95/65
