If you are getting beat up on this program, maybe consider taking a rest day between lifting days!
- 3 position muscle snatch light x 1 x 5
- Snatch (full, of course) 77% x 2 x 7 EMOM
- Take 5 min immediately after the EMOM to work up to a snatch single at 90-95%
- FS 80% +3-6kg x 4 x 8 (Beginner: 75% x 3 x 5)
- HSPU x 5 x 3 strict with deficit, then two max sets kipping with no deficit (Open prep: use height standard)