Skills
2×3 3-position muscle snatch (high hang / knee / mid-shin)
2×2+2 tall power snatch (on toes) + tall snatch (on toes)
Strength
Power Snatch + Snatch
Sport/Life: 5×2+1 @ 70-75% of 1RM snatch
Fundamentals: 5×3 – same weight across all sets
Metcon
Sport:
21-15-9
Deadlift 225/155
Lateral burpee over bar
Wall balls
Life:
21-15-9
Deadlift 205/145
Lateral burpee over bar
Wall balls
Fundamentals:
21-15-9
Deadlift – choose load
Lateral burpee over bar
Wall balls
