Skills/strength

Hip snatch

1-1-1-1-1-1-1

Note: Technique focus, speed under the bar. If technique is good, build up to max

METCON

Rx

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105

Firebreathers

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135

Lite

17min AMRAP

40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch sots press 3×5

Gymnastics
10 wall climbs

Core
L-sit hold 90sec

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