Thursday Squat/OLY
Warm up
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
Snatch
Every other minute 14 min (7 rounds)
1 Power snatch+
1 Squat snatch
Start at 50% of power snatch and increase up to 75-80% during the 7 rounds
Metcon
16 Squat snatches 43/30kg
4 rope climbs
12 squat snatches 50/35kg
4 rope climbs
8 squat snatches 55/37,5kg
4 rope climbs
4 squat snatches 61/43kg
4 rope climbs
L1: 50/35-60/43-70/47,5-80/52kg
L2:
L3: 30/20-35/25-40/30-45/33, 2 rope climbs
L4: 30/20 power snatches on all, 16 hanging knee raises