Skills
3×4 tempo snatch Sotts Press (1 sec. pause at top / 3 sec. lower)
3×2+2 no-heave snatch balance + OHS
Strength
Snatch + OHS
Sport: 5×2+1 @ 75-80%
Life: 5×2+1 @ 70-75%
Fundamentals: 5×2+1 (power) – choose load, same weight across all sets
Metcon
Sport:
AMRAP 15:00
15 box jumps 24″/20″
10 OHS 135/95
5 bar muscle ups
Life:
AMRAP 15:00
15 box jumps 24″/20″
10 OHS 115/75
5 burpee pull ups
Fundamentals:
AMRAP 15:00
15 box jumps
10 OHS – choose appropriate load
5 burpee + jumping pull up
