Warm-up
4 min easy row
then with 2 DBs
2 sets
10 DL
10 Hang Clean
10 Thrusters
10 Bent Over Row
Snatch Progression
Weightlifting
Muscle Snatch (4×2)
E90 sec for 4 sets
*Build over the sets
3-Point Snatch (High Hang + Hang + Snatch)
E3MOM for 5 sets at 75-85% of 1RM
*Hanging onto the bar the entire time. No resting on the ground.
Metcon
Metcon (10 Rounds for reps)
10 min ALT EMOM
Min 1: 10-20 Cal Bike
Min 2: 3 TnG Snatch at 65-70% of 1RM
*Put weight in notes
