Warm-up
OH Mobility
:20-:30 dead hang
10 KB Windmills Each Side
20 Banded Pull Aparts
10 Banded OHS
then…
Snatch Progressions
Weightlifting
Snatch (1 Snatch Pull + 1 Snatch )
*Spend 15 min building to 75% of 1RM
Metcon
Metcon (Time)
5 RFT
15/10 Cal Bike
12 HR Push-ups (Rx+ Strict HSPU)
*Snatches
Round 1 = 15 reps (35%)
Round 2 – 12 reps (45%)
Round 3 = 9 reps (55%)
Round 4 = 6 reps (65%)
Round 5 = 3 reps (75%)
*Power or Squat is fine for snatches
*Put weight in notes.
