Skills
2×1 3-position muscle snatch (mid-shin/knee/high hang)
2×3 drop snatch (no dip-drive)
Strength
Snatch
Sport/Life:
Every 2:00 for 20:00
2 snatches – starting at 60%, ascending weight with each set.
Fundamentals:
Power snatch + OHS
8×2 – same weight across all sets
Metcon
Sport:
AMRAP 15:00
10 single-arm KB OHS 53/35 (5L/5R)
12 CTB pull ups
14 box jumps 24”/20”
Life:
AMRAP 15:00
10 goblet squats 53/35
12 pull ups
14 box jumps 24”/20”
Fundamentals:
AMRAP 15:00
10 goblet squats – choose load
12 ring rows
14 box jumps
