Skills
3×3 tall snatch (on toes)
3×2+2 OHS + snatch Sotts press
Strength
High Hang Snatch + Snatch + OHS
Sport: 6×1+1+1 @ 75-80% of 1RM snatch
Life: 6×1+1+1 @ 70-75% of 1RM snatch
Fundamentals: 6×1+1+1 – same load across all sets; focusing on technique
Metcon
Sport:
For time:
50 wall balls
40 TTB
30 deadlifts 275/185
20 shoulder-to-overhead 185/125
10 muscle ups (ring or bar)
Life:
50 wall balls
40 TTB
30 deadlifts 225/155
20 shoulder-to-overhead 135/95
10 modified muscle ups
or
10 burpee CTB pull ups
Fundamentals
50 wall balls
40 hanging knee raises
30 deadlifts – choose load
20 push press – choose load
10 burpee box step up + jumping pull up
*Use one barbell, load and unload weights as needed.
