Skills
2×2+2+2 Snatch deadlift to power position + muscle snatch from high hang + OHS
2×3 snatch Sotts press
Strength
3 Position Snatch (5×1+1+1 @ 75-80)
1 from high Hang
1 from mid thigh
1 from the floor
Sport: 5×1+1+1 @ 75-80%
Life: 5×1+1+1 @ 72.5-77.5%
Fundamentals 5×1+1+1 – same weight across all sets
Metcon
Sport:
3 rounds for time of:
15 power snatch 115/75
21 box jumps 24”/20”
400m run
Life:
3 rounds for time of:
15 power snatch 95/65
21 box jumps 24”/20”
400m run
Fundamentals:
3 rounds for time of:
15 hang power snatch – choose load
21 box jumps
