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

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