Warm-up
Brief – 5minute
2 Part Warm Up
A) – {5 Minutes}
Coaches Choice snatch progressions
B) – {5 Minutes}
As many rounds through for Form
7 Behind neck press (strict or Push in snatch grip)
7 Power snatch (slow rise)
5 Walk outs (Pu @ bottom and squat @ top)
14 cursty squats
7 Supermans
7 hollow rocks
Weightlifting
Power Snatch (Spend 15minutes Working to a Heavy 3)
*RRS: 5, 5, 3, 3, 3, 3
Focus on a controlled First Pull, solid extension and Holding the catch position
Or
Snatch (Spend 15minutes Working to a Heavy Double)
*RRS: 3, 3, 2, 2, 2, 2
Focus on 2nd pull and catch position.
Metcon
Metcon (Time)
Complete as Fast as possible.
15 Pull ups
12 Power Snatch 40kg/30kg
9 Burpees over bar
12 Pull ups
9 Power Snatch
9 Burpees over bar
9 Pull ups
9 Power Snatch
9 Burpees over bar
10min Time Cap
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