Skills
Muscle snatch from high hang + OHS 5×1+1 – light weight
Snatch Sotts press 5×5 – light weight
Strength
Snatch + Hang Snatch
Sport: 8×1+1 @ 70-75% of 1RM
Life: 8×1+1 @ 65-70% of 1RM
Fundamentals: 8×1+1 power snatch + OHS + hang power snatch + OHS @ appropriate weight
Metcon
Sport:
AMRAP 12:00
10 overhead squats 115/75
40 double unders
10 TTB
Life:
AMRAP 12:00
10 overhead squats 95/65
40 double unders
10 KTE
Fundamentals:
AMRAP 12:00
10 overhead squats – choose appropriate load
80 single unders
10 hanging knee raises
