Skills
3×3 no-heave snatch balance (drop snatch)
3×3 snatch-grip barbell jump (power position) for max height
Strength
Power Snatch + Snatch
Sport:
3 waves of:
1 @ 70%
1 @ 75%
1 @ 80%
Life:
3 waves of:
1 @ 65%
1 @ 70%
1 @ 75%
Fundamentals:
8×2 power snatch – same weight across all sets
Metcon
Sport:
“Rackie”
For time:
1000m row
50 power snatch 75/55
30 pull ups
Life:
For time:
1000m row or 800m run
50 power snatch 75/55
30 pull ups
Fundamentals:
1000m row or 800m run
50 power snatch – choose load
30 ring rows
