151014 - Weightlifting Wednesday (plus metcon)

Warm-up
400m run
25 Double-unders
CFNFC modified Burgener warm-up
2 sets of 10 GHD sit-ups

Weightlifting
Snatch focus
Beginners: Hang power snatch EB 5, 5, 5, 5, 5
Intermediate: Hang squat snatch 75/55 5, 5, 5, 5, 5
Advanced: Snatch 95/65 5, 5, 5, 5, 5
Increase weights ONLY when given the OK from Coach

Metcon
21-15-9
Power snatch M:75 F:55
Pull-ups (scaling is ring rows)