Tuesday

Group warm up
Line drills
With an Empty bar (snatch gripll
-10 dip shrugs
-10 high pulls
-10 muscle snatches
-10 behind the neck presses
*repeat with 75/55

Lift for max
-Clean (power or squat - Of you missed last Fridayll
-push press (No jerks)
*spend about 5 sets building up to max

Metcon
2-4-6-8-10-8-6-4-2 reps of
-OH squat 95/65, 75/55, 65/35
-sprints (red line and back =2)
-toes to bar, level 2-toes almost to bar, level 1-knees to 90