Friday
Strength:
Deadlift
3@70%, 3@80%, 3+@90%
Add an additional 10-20 lbs over last month's percentages.
Metcon - 10 EMOM
20 Double Unders
1 Hang Snatch
1 Snatch (from ground)
Note: Your double unders / singles, should not take more than 20 seconds to complete. So please scale appropriately
(do both barbell movements without putting the bar down and you can choose either a power or full snatch)
Fitness/Performance/Competition: Pick an appropriate weight. You should be able to do it in the 1st and 10th round with excellent form.