Friday 9/1/2017

Skill

3-stop snatch deadlift (1” off floor / knee / power position) 2x2(1+1+1)

Tall snatch (on toes) 2x3

 

Strength

3-position snatch (high hang (power position + knee + floor)

Sport/Fitness:

6x1+1+1 - ascending weight each set, starting at 65-70%


Life:

6x1+1+1 - same weight across all sets

 

Metcon

Sport:

For time:

On a 10:00 clock

8 lateral burpee box jumps 30”/24”

Snatch 155/105 (Ascending reps per round 1-2-3-4…)

 

Fitness:

On a 10:00 clock

8 lateral burpee box jumps 24”/20”

Snatch 115/75 (Ascending reps per round 1-2-3-4…)



Life:

On a 10:00 clock

8 lateral burpee box jumps

Power snatch - choose load (Ascending reps per round 1-2-3-4…)