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