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Strength: Shoulder Press - 5 reps @40%, 5 reps @50%, 5 reps @60%, 5 reps @70% (deload)
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Lift: Full Snatch - EMOM for 6 Mins @60%
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WOD: 3 Rounds for time
10 Strict Knee to Elbows
10 Power Snatch - 155/105 Rx+, 95/65 Rx
10 Strict Knee to Elbows
10 Burpees
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Rest approx 10 Mins then: *Only if you can get there early for class or if you have more than the standard hour, do you do this.
3 Rounds NFT - Efficiency
10 Glute Ham Sit Ups
5 Bar Muscle Ups