Skills
Muscle snatch from power position + OHS 3×2+2
Snatch high pull + snatch from power position 3×2+2
Strength
Snatch High Pull + Snatch from Power Position
w/3-second pause in catch
Sport: 8×1+1 @ 65-70% of 1RM snatch
Life: 8×1+1 @ 60-65% of 1RM snatch
Fundamentals: 8×1+1 – same weight across all sets
Metcon
Sport:
AMRAP 10:00
12 power snatch 95/65
12 box jumps 24”/20”
12 ball slams
Life:
AMRAP 10:00
12 power snatch 75/55
12 box jumps 24”/20”
12 ball slams
Fundamentals:
AMRAP 10:00
12 power snatch 95/65
12 box jumps
12 ball slams
