Snatch work!

BB Gymanastics
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70

2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3

2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3

Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

Muscle ups unbroken
Row splits sub 1:50

Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

3x8 with red band assistance

1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5

Holy shit these were hard!!