Snatch Complex

5 sets
2 hang power snatch
1 hang squat snatch

1-2 @ 50%
2-3 @ 55%
4 @ 60%
5 @ 65%
Barbell Cycling

On 90s x 10 (15mins):

5 Power Snatch @ 60%
CFO Class: MetCon

As many rounds as possible in 20mins of:

5 Double Dumbbell Snatch 50/35lbs
10 Burpee box jump overs
15 Cal Row/Bike/200m Run

Today’s MetCon is meant to be just a fun mix it up sort of workout, with a more unfamiliar movment on the double DB snatch and the grind of the 10 bbjo over 20mins, this workout is not about the score today. We want athletes to just move as consistently as they can mixing up what they choose to do for the monostructural movement over the 20mins ensuring to hit each movement at least once. This will allow us to step outside the box, allowing us to be not so structured and open to taking things as they come.
Gymnastics

4 sets
8 Floor Seated DB press
15s L sit hold
50ft hs walk
Post Chain Accessory

5 x 15 Back ext.