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Components

Hang Snatch Pull + Ha ...

Muscle Snatch

Power Clean + Squat Clean

Front Squat

Metcon

9-6-18

A: Hang Snatch Pull + Hang Muscle Snatch (5 x 2+2 *empty barbell *both below knee)

B: Muscle Snatch (build to 2RM)

Muscle Snatch

C: Power Clean + Squat Clean (2x1 60% 1x170% 1x1 80% 2x1 85% 2x1 90%)

*blocks at knee
*based of week 5's max

D: Front Squat (1x2 70% 2x2 80% 1x2 85% 2x1 90%)

Front Squat

Metcon (Time)

10 rounds
3 thrusters 125/80
4 barfacing burpees over the bar
5 toes to bar

Metcon (10 Rounds for time)

10 x 100 meter sprint rest 1 minute

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