Fri Jan 9

Strength/Skill
Every 4 Mins x 3 Sets:
3 Snatches @ 75-80%
9 Touch-and-go Snatches @ 95/65

Train/Move
6 Rounds For Time (15 Min Cap):
10 Deadlifts @ 185/125 (Max 60%)
15 Toes-to-bar (or Knee-raises)
30 Double-Unders (or 60 Single Skips)

Warm-up
3 Minute Bike, building in pace
THEN, 2 Sets:
5 Snatch Grip DL
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
5 Snatch

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Stimulus
Strength: Keep weights to a technical load for the heavy snatches, no misses. Touch and go reps should be unbroken, reduce to roughly 50-60% of 1RM

Train/Move: You get 2.5 minutes for each round in order to finish within the cap. This is definitely doable if you can do the TTB done in a minute. Deadlifts should be at a load that you can maintain unbroken reps or two sets max