Wednesday

Group warm up
3 rounds
5 Empty bar Behind the neck push presses
5 empty bar snatch balances
5 OH lunges

Strength
Snatch balances
3x3
Start at 50% add weight if form is good

Power snatches
3x3 @70% of power sn

Metcon
Every 4 mins for 16 mins
(No break between rounds)

Round 1
400 meter run
In the remaining time, Max Toes to bar (beg knees to 90)

Round 2
400 meter run
In the remaining time, Max push press 115/80, 95/65, 75/55

Round 3
400 meter run
In the remaining time, Max candle stick get ups with a plate 45/25, 35/15, 25/10

Round 4
400 meter run
In the remaining time, Max SDHPs same weight as Push press.