Week 5
Warm up
400m Run
PVC Warm Ups
With an empty barbell
10 Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press
Strength
Hang Power Snatch 5 sets of 3 @ 70% (Week 5)
Advanced
Muscle Snatch work up to a 1 Rep Max
Then
High Hang Squat Snatch 5 sets of 2 @ 90%
Metcon
For time: Chipper
500 m Row
30 Chest-to-bar Pull-ups
15 Devil Press, 50/35 lbs
30 Toes-to-bars
500 m Row