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