Weightlifting
Shoulder Press (@70%x3,80%x3,90%x3or more)
(15min)
CEC+Low hang Snatch (@65%x1x5)
Begin by Snatch Grip
Count 3 seconds from the floor to the knee
Back down(3 sec) from the knee to the floor
Back up from the floor to knee (3sec)
After a quick pause at the knee, perform a Low hang snatch
Count 3 seconds from the floor to the knee
Back down(3 sec) from the knee to the floor
Back up from the floor to knee (3sec)
After a quick pause at the knee, perform a Low hang snatch
(15min)
5 Rounds of 1
65% of your Snatch 1RM
5 Rounds of 1
65% of your Snatch 1RM
Metcon
Metcon (Time)
For time,
10-8-6-4-2 reps of
Thrusters 95/65
Pull-ups
Burpee box Jump 24/20″
10-8-6-4-2 reps of
Thrusters 95/65
Pull-ups
Burpee box Jump 24/20″
(13min)
GYM1010 
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