TUESDAY

Skill/Strength

EMOM 10 min

1 Power snatch
1 Squat Snatch
2 Over head squats

This is for control and movement, you should not lift above 50%RM of squat snatch
Men use 30-45kg
Women use 20-35kg

Metcon

9-7-5
Squat snatch 40/30kg

3-2-1
Rope climbs

Rest 3 min

12-9-6
Pull ups

Power cleans 40/30kg

Rest 3 min

3-2-1

Rope climbs

9-7-5

Squat snatch 40/30kg

Only on the evening session

 

L1: 50/35kg, 3 regular and 2-1 legless,
L2: –
L3: Power snatch 30/20kg, 10-8-6 hanging knee raises instead of rope. Jumping chest to bars
L4:  Power snatch 20/15kg, 10-8-6 hanging knee raises instead of rope. Jumpin pull ups