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Components

Snatch Pull to hip + ...

Power Clean + Power J ...

Back Squat

Metcon

Settings

Workout

TGIF

Snatch Pull to hip + Snatch (2@ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85% x 3 2 @ 75%)

1 pull + 1 Snath =2

Power Clean + Power Jerk + Jerk (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% x 3, 3 @ 75%)

1 + 1 + 1 = 3 reps

Back Squat (3 @ 70%, 3 @ 75%, 3 @ 80% x 2 )

Back Squat

Parallel BS + Pause Parallel + BS = 3 reps

If your legs are toast from the week. Skip this portion

Metcon (Time)

For time:
21/15 Assault Bike Calories
42 Dumbbell Hang Power Snatches, (50/35)
15/12 Assault Bike Calories
30 Dumbbell Hang Power Snatches, (50/35)
9/7 Assault Bike Calories
18 Dumbbell Hang Power Snatches, (50/35)

Time cap: 10 mins

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