Wednesday
Skill/Strength
Snatch
Show movement then let the group practice for 12 min
0-6 month of CF: same weight and many reps OR dumbbell snatch
Up to 3 years of CF: Practice the squat snatch, increase weight if form is good
+3 year of lifting: daily heavy squat snatch
Metcon
AMRAP 25 min
Rope climb
Snatch
3 Burpee box jump overs
L1: 1 Rope climb, 2 squat snatches 60/40kg,
L2: 1 Rope climb, 2 snatches anyhow 40/30kg
L3: 2 jump up and hold for 1 sec ropes, 2 snatches anyhow 30/20kg
L4: Hang in the rope 5 sec, 2 alternating 15/10kg dumbbell snatch