Skills
4×3 no-contact muscle snatch
4×3 overhead squat w/ 3-sec. pause at bottom
Strength
Muscle Snatch + Power Snatch + OHS
Sport: 5×2+2+2 @ 50-55% of 1RM snatch
Life: 5×2+2+2 @ 45-50% of 1RM snatch
Fundamentals: 5×2+2+2 – choose load
Metcon
Sport:
AMRAP 16:00
12 OHS 95/65
10 lateral burpee over bar
8 CTB pull ups
200m run
Life:
AMRAP 16:00
12 OHS 75/55
10 lateral burpee over bar
8 pull ups
200m run
Fundamentals:
AMRAP 16:00
12 OHS – choose load
10 lateral burpee over bar
8 jumping pull ups
200m run
