Skill
Accumulate 1 min deadhang during the warm up
5-10 min
1 round with stick and 2 with barbell
5 Muscle snatch
5 Snatch high pulls
5 Power snatch
5 Overhead squat
5 Squat snatch
EMOM 5 min
5 Power snatch 30/20kg BG: 20/15kg
Then immediately after, take 12min to:
Build up to a 3RM power snatch or squat snatch
Metcon
4 rounds
12 Box jump overs
8 Pull ups
4 HSPU, scale to push press 40/30kg BG: 20/15kg
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