Skills
Muscle snatch from below knee 2×3
Tall snatch (on toes) 2×3
Strength
Hang Snatch
(below knee)
Sport: 6×2 @ 75-80% of 1RM snatch
Life: 6×2 @ 70-75% of 1RM snatch
Fundamentals: 6×2 – same weight across all sets
Metcon
Sport:
For time:
40 calorie row
40 KB swings 70/53
40 TTB
40 hand-release push ups
Life:
40 calorie row/AB/ or 10m shuttle sprint
40 KB swings 53/35
40 KTE
40 hand-release push ups
Fundamentals:
40 calorie row
40 Russian KB swings – choose load
40 Abmat sit ups
40 push ups
