Saturday Squat/OLY
Warm up
Run 400m
Then
2 rounds with 3-5 reps on each movement, with an empty barbell
Snatch grip deadlift
Snatch high pull
Muscle snatch
Power snatch
Overhead squat
Hang squat snatch
Squat snatch
Skill/Strength
Build up to a max snatch for the day, squat or power in 20 min
Then
Snatch waves, 20min
Do this in teams of 3-4, on person working and the rest assisting with weights.
Start at 50% of your daily max lift
Do 1 lift every 15 sec with a 5/2,5kg increase every lift.
Stop at the first unsuccessful lift and let next athlete go.
All should do this 2-3 times
For beginners and those not yet comfortable lifting heavy and fast pase
Practice snatch with low weight and with small weight changes up and down during the entire work out.
Ex 1: 1 Power snatch at 20-25-30-25-20-25-30kg and so on
Ex 2: 1 Power snatch + 1 overhead squat with various weights
Ex 3: 1 Hang power snatch + 1 Power snatch +1 Overhead squat, with various weights
Metcon
For time, TC 4min
Jump unbroken sets
5-10-15-30-60-5-10-15-30-60
Rest as needed between sets