Skills
2×2+2 muscle snatch (power position) + OHS
2×3 snatch Sotts press
Strength
Snatch
Sport/Life:
Every 1:30 for 15:00
1 snatch – bar starting weight @ 55-60%; increase load each set as needed, working towards a heavy single
Fundamentals:
Every 1:30 for 15:00
1 power snatch + OHS – start with empty bar; increase load each set as needed, working towards a technical max
Metcon
Sport/Life/Fundamentals:
“Helen”
3 rounds for time of:
400m run
21 KB swings 53/35
12 pull ups
*14:00 time cap. Scale accordingly to preserve stimulus.
