Warm-up
0-5:00
Briefing
5:00-20:00
Banded Single Deadlift 2×15
Banded Reverse Lunges 2×15
High Hang Muscle Snatch
Low Hang Muscle Snatch
Muscle Snatch
Muscle Snatch (3-3-3-3-3)
Same weight-light
Focus on quality
Metcon (Time)
3 RFT
20 Power Snatches 75/55
20 Box Jump Overs
20 Chest to Bars
30/20 cal Row