Skills
-Snatch Sotts Press 5×5 – empty bar
-Snatch balance w/out heaving 4×5 – empty bar
Strength
Snatch Push Press + OHS (5×3+2 @ 65-70% of 1RM snatch)
Sport: 5×3+2 @ 65-70% of 1RM snatch
Life: 5×3+2 @ 60-65-% of 1RM snatch
Fundamentals: 5×3+2 – choose weight
Metcon
Sport:
5 rounds for time of:
30 double unders
10 overhead squats 115/75
10 burpees
Life:
5 rounds for time of:
30 double unders
10 overhead squats 95/65
10 burpees
Fundamentals:
4 rounds for time of:
60 single unders
10 front squats – choose weight
10 burpees
