Thursday

Group warm up
Line drills

Strength
HANG MUSCLE SNATCH

Warm up sets:
Every 1:30 for 3 sets
3 Hang muscle snatches
*From knee height.

Every 2:00
for 3 sets
3 Hang power snatch + 1 hang squat snatch

*Use 65-70% of 1RM snatch
*Performed from knee height

Metcon
AMRAP 30:00
Run/Row 800 meters
Then,
2 rounds of:
3 Hang Squat cleans 155/105
10 Clean grip Deadlifts 155/105
30 Double Unders