Skills
2×3 snatch-grip barbell jump from power position – max height
2×2+2 muscle snatch from power position + snatch land to ¼ squat / ½ squat / full squat
Strength
High Hang Snatch + OHS
Sport: 4×2+2 @ 65-70%
Life: 4×2+2 @ 60-65%
Fundamentals: 4×2+2 – same weight across all sets
Metcon
Sport
5 rounds for time of:
10 power snatch 75/55
10 box jump overs 24”/20”
10 ring push ups
Life
5 rounds for time of:
10 power snatch 75/55
10 box jump overs 24”/20”
10 hand-release push ups
Fundamentals
5 rounds for time of:
10 hang power snatch – choose load
10 box jumps
10 push ups
