Power snatch (touch and go)
5-5-5-5
Snatch balance
1-1-1-1-1-1
Front squat
5-5-5-5
Note: This week is more about barbell cycling and volume. We’ll be doing our Oly lift maxes in 2 weeks, Sunday July 2nd. Plain simple, you’ll have one hour to warm up, find your 1RM snatch, 1RM clean and Jerk.
Skills
Shoulder to overhead technique and efficiency
3-3-3-3
Note: This is a technique development time, use it wisely, don’t go too heavy, keep it light and really reinforce key points on the movement
METCON
4 rounds for time:
10 hang squat cleans 115/85
10 handstand push ups
then
4 rounds for time:
10 pistols
10 shoulder to overhead 115/85
Rest 2min
Max parallettes L-sit hold
Note: Your score is your time for all 8 rounds and your time on the L-sit. In order to count the L-sit as Rx, the feet must be at or above hip level with legs fully extended
