Skill:
Day 2 of our week long progression - be sure to add the reps needed
Strength:
Beginner
Snatch balance - PVC pipe to a light bar
Hang snatch 5x3
Intermediate
Snatch (1) and then hang snatch (2) looking at a moderate to heavy load 70% of your max from last Thursday
5x1+2
Push jerk - 3 second pause in the dip
4x3
Both levels
Back squats
3x8
Metcon:
12 min EMOM
Odd minutes:
8 back squats - Rarest of the rarest day for you to see back squats in one of my WOD's
8 pull ups
Even minutes
10 push press
10 push ups
Men 50kg or 42.5kg
Woman 42.5kg or 30kg
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