A1) Snatch
12 Minutes to build up to a heavy single
Should get in at least 5-6 sets in 12 minutes

Snatch warmup
1-3 sets until shoulders/hips feel ready
5 Snatch presses
5 Snatch balance
5 Psn
5 Sn

Warmup sets at 40, 50, 60, 70%
Should be starting the 12 minutes at 75% 1RM

B1) 5 Mins
HSPU/HS Walk progression/technique
HSPU
Sets: 3-5
Reps: 3-8 (depending on capability), or distance
Find a number you can repeat for 3-5 sets
Use eccentric tempo for strength development in HSPU or OHP
Load: BW
Tempo: 2.0.X
Rest: 45-60s

C1) Metcon

6 RFT
4 HSPU
8 K2E
12 Alternating DB/KB Snatch 55/35

18 min cap

Comment