Wednesday
Barbell Cardio
Every :15 for 2:00 (8 reps)
1 Snatch at 70%
2:00-10:00
Build to Heavy by Feel or perform EMOM at 75-80% to work on technique
MetCon
Rx For Time
6-5-4-3-2-1 Hang Squat Snatch Ladder
12-14-16-18-20 Chest to Bar Pullups
The workout ends with 1 Hang Snatch at the heaviest weight. Athletes should make last Barbell 95%+
Male: 95-135-185-225-245-265
Female 55-85-115-135-155-175
Scaled
6-5-4-3-2-1 Hang Squat Snatch Ladder
12-14-16-18-20 Jumping Pullups
Male: 45-75-95-115-135-155
Female: 35-55-65-75-95-105