Strength
20min to find:
1 rep max Snatch
*Any style, what ever gets you the heaviest
5min rest
METCON
5min AMRAP
Power snatch @60% of today’s 1RM
Score is heaviest snatch + reps in the AMRAP – bodyweight
Example: 200 (snatch) + 30 (AMRAP reps) – 180 (bodyweight) = 50
Write down that score somewhere for reference, I’ll be testing this again
Accessory work
Shoulders of steel
Crossover symmetry
3x exercise of you choice
Weightlifting
Barbell snatch balance
3×5
Gymnastics
Strict pull ups
3x max
Core
5x max L-sit hold