Wednesday - jump and shrug

Group warm up
Line warm up
11 min jog - maintain a level 3 heart rate
Empty bar warm up

Strength -9 Min EMOM
Min 1-3,  3 Hang Squat Snatches on the min
Min 4-6, 2 hang squat snatches on the minute
Min 7-9, 1 Hang squat snatch on the minute
Start @ 50% of max, Increase weight every 3 mins.

Metcon
Complete 15/12/9/6/3 reps for time of:
Hang Power Snatch 105/85, 95/65, 75/55
OH Squat same weight as Sn
Abmat Sit-ups
*15 minute time cap.