Strength
High hang power snatch + low hang snatch
2x 60%
2x 70%
2x 80%
EMOMx6 (1 snatch from low hang only)
1x85% (3min)
1x90% (3min)
Metcon
Every 5 min for 4 rounds
200m run
10 toes to bar
5 hang power snatch 95/65
10 OH squat
*bike remaining time
High hang power snatch + low hang snatch
2x 60%
2x 70%
2x 80%
EMOMx6 (1 snatch from low hang only)
1x85% (3min)
1x90% (3min)
Every 5 min for 4 rounds
200m run
10 toes to bar
5 hang power snatch 95/65
10 OH squat
*bike remaining time