STRENGTH/SKILL
Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s.
Rx+:(70% of 1RM Snatch)
Beginner: Work with an empty barbell.
METCON
5 Rounds of:
Row 500 meters
15 Air Squats
15 Power Snatch (75, 55)
Rest 90s.
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (45, 25)
Beginner: Sub Russian KBS for Snatches (45, 30)
25:00 Cap