OLYMPIC LIFTING
Every 2:00 x 5 sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
*Set 1 @ 40%
*Set 2 @ 45%
*Set 3 @ 50%
*Set 4 @ 55%
*Set 5 @ 60% of 1 Rep Max Power Snatch
METCON
“Muscle Memory”
5 rounds for time:
12 Box Jump Overs (30”/24”)
9 Power Snatch (115lbs/85lbs)
6 Bar Muscle Ups
MODIFICATIONS
Box Jump Overs
-Reduce Height
-Box Step Overs
Bar Muscle Ups
-Jumping Bar Muscle Ups
-Burpee Pull Ups
-6 Ring Row + 6 Push Ups
