Strength/skills
E2M10M (5 sets)
1 snatch grip deadlift
1 hang squat snatch
1 snatch balance
1 overhead squat
*build to max
METCON
15min AMRAP
Firebreathers
White
5 pull ups
4 squat snatch 95/65
Silver
5 chest to bar pull ups
4 squat snatch 135/95
Gold
5 Ring or bar muscle ups
4 squat snatch 155/105
Legendary
5 strict ring muscle ups
4 squat snatch 185/125
Weightlifting W7D2
Power snatch
5×3 drops allowed
Snatch pulls @110% of 1RM
3×3 drops allowed
Front squats
5×3
Note: If you’re doing both the regular programming and today’s weightlifting, focus on light technique work for the power snatch and snatch pulls. Front squats as prescribed
Accessory work
Skills
3 sets
50 double unders
Weightlifting
Burgener warm up
Gymnastics
Front planche hold 1min
Core
20 GHD sit ups 3sec down, 3sec up
