Skill/Strength
Snatch pull (skill)
3×3 reps
Then
Snatch balance (skill)
Beginners do heaving snatch balance
3×3
Then
Overhead squat (strength)
Five set to find a max lift (from rack)
5×1
Squat snatch
Take 15 min to find a max lift for the day
Metcon
In team of 2, TC 12 min
Share anyhow, if nothing else is stated
60 calorie row
30 sync toes to bars
20 Snatch, anyhow
L1: 75/50kg, 40 sync TTB
L2: 61/43kg
L3: 45/35kg, 20 sync TTB
L4: 35/25kg, hanging knee raises
Gymnastic Session
A. Handstand and handstand walk practice
B. EMOM 16 min
1: 6 seated dumbbell presses
2: 20-30 sec planche hold
3: 1 around the world (box)
4: 10-20 sec v-ups