27.9.19

Weightlifting:
Hang Snatch from Above the Knee
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Snatch Push Press
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
4 Sets of 4 Reps @ 80%

Hang Snatch Extension from Above the Knee
4 Sets of 3 Reps @ 80%

Metcon
16.3
Complete as many rounds and reps as possible in 7 minutes of:

• 10 Power Snatches (M=34kg, F=25kg)
• 3 Bar Muscle-ups

Scaled
Complete as many rounds and reps as possible in 7 minutes of:

• 10 Power Snatches (M=20kg, F=15kg)
• 3 Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)