6 day cycle, moves forward each week
– Squat
– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility
SKILL/STRENGHT
– Snatch balance with bar 3 sets with 5 reps
Make them perfect, speed down and press up
Then
– Squat snatch from high hang (standing tall)
3 sets with 3 reps, only barbell.
Then
Work up to 50-60% of your overall snatch max, then begin the EMOM.
EMOM 8 min
– 1 Power snatch
– 1 Hang power snatch
– 1 Squat snatch
Try to do it unbroken
METCON
EMON 12 min
– 1 min Handstand against wall
– 2 min Plate hops
– 3 min Deadhang
– 4 min Jumping lunges
Work 50 sec then rotate
L1: –
L2: RX
L3: Time scaling
L4: –