Snatch (3 Position Snatch @ 60-65% x 4 sets)
New set every :90
3 Position today = floor, low hang, mid hang.
Do not exceed percentages. This should feel light and smooth. Remember we are in a deload week. We should not be anywhere near failing reps today.
Overheaad Squat 135/95
Chest to Bar Pull Up
Rx + = Bar Muscle Up
Cap = 7 minutes
This is a fast workout, with only a 7 minute cap. The barbell movement should be able to be performed with very few breaks