Group warm up
Line drills
Empty bar Snatch warm up
Strength:
Strict Pullup
Looking for a 5RM - use bands for assistance or weights for resistance to find your heaviest set of 5 strict pullups (no kipping....not even a knee jerk)
Then using the 5RM
3 sets of 5 at 70% of that max. (if you used a band to find your 5RM, then you will need to add 1 more band to decrease that weight)
Metcon:
"Randy"
75 Power Snatches for time
75/55, 65/45, 45/35
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