Skills
2×2+2 overhead squat w/ pause + snatch Sotts press
2×3 muscle snatch from power position
Strength
Snatch + OHS
Sport: 5×2+2 @ 75-82.5%
Life: 5×2+2 @ 72.5-80%
Fundamentals 5×2+2 (power + OHS) – same load across all sets
Metcon
Sport:
AMRAP 16:00
8 power snatch 135/95
10 strict HSPU
200m run
*Wear weight vest if available/applicable to skill level.
Life:
AMRAP 16:00
8 power snatch 115/75
10 HSPU
200m run
Fundamentals
AMRAP 16:00
8 hang power snatch – choose load
2 wall walks
200m run
