Tuesday - Short and Sweet

Group Warm up
Empty bar warm up
5 of each movements
- Hang Shrug (create power from the heels)
- Hang High pull (Keep the bar close)
- Muscle Snatch (Quick turnover and punch the bar up)
- Back Squats
- Snatch Balance (quick drop while punching the bar up)

Strength
12 min E2MOM
min 1-2 Three Snatches (full) @50%
Min 3-4 Three Snatches @60%
Min 5-6 Three Snatches @70%
Min 7-8 Two Snatches @75%
Min 9-10 One Snatch @85%
Min 11-12 One Snatch @90+

Metcon: Short and Sweet:
As Fast as Possible
30 Power snatches for time 95/65
80 meter run after every 10 reps (red rail and back)