Wednesday

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 - 7 attempts
-Clean grip DL > hang Clean (power or squat)

Metcon
2-4-6-8-10-8-6-4-2 reps of
-Hang Clean 135/95, 95/65, 75/55
-sprints (red line and back =2)
-HSPUs Flat surface Rx, L2 - 1 abmat, L1 - more than 1 abmat or box