Warm up:
3x
100 single jumps
20 ball slams - red med ball 20lbs
Skill:
Snatch Skill Movement
6 reps of each
Mid shin to 3 second pause
Mid shin to snatch pull
Mid shin to power snatch
Md shin to full snatch
Over Head squats
Strength:
Full snatch 3-3-3-3-3
Then after snatch work you have a super set of
OHS 6-6-6-6-6
Weighted sit ups - double kettle bells 15-15-15
Metcon:
21-18-15-12-9-6-3
Power snatch 55/35kg
Calorie row
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