Skills
2×3 snatch-grip barbell jump from power position – max height
2×2+2 drop snatch (no dip-drive) + snatch Sotts press
Strength
3-Stop Snatch Deadlift
(1 in. off floor/knee/power position) + hang snatch (knee)
Sport: 5×1+1 @ 70-75%
Life: 5×1+1 @ 65-70%
Fundamentals: 5×1+1 – same weight across all sets
Metcon
Sport:
AMRAP 15:00
20 KB swings 53/35
15 pull ups
10 push press 115/75
Life:
AMRAP 15:00
20 KB swings 53/35
15 pull ups
10 push press 95/65
Fundamentals:
AMRAP 15:00
20 Russian KB swings – choose load
15 jumping pull ups
10 push press – choose load
