Wednesday 7/12/2017

Skill

2x3 muscle snatch from power position

2x3 drop snatch (no dip-drive, start upright, punch straight down)

 

Strength

High hang snatch (power position) w/ 3 second pause in receiving position

Sport: 5x2 @ 65-70%

Fitness: 5x2 @ 60-65%

Life: 5x2 high hang power snatch + OHS + pause at bottom - same weight across all sets


Metcon

Sport:

21-15-9

Power snatch 95/65

Box jump 24”/20”

TTB

 

Fitness:

21-15-9

Power snatch 75/55

Box jump 24”/20”

KTE


Sport:

21-15-9

Hang power snatch - choose load

Box jump

Hanging knee raises