200504

Monday Squat /Oly
Warm up
2 rounds with 3-5 reps on each movement, with an empty barbell
Snatch grip deadlift
Snatch high pull
Muscle snatch
Power snatch
Overhead squat
Hang squat snatch
Squat snatch

Skill/Strength
Build in weight for 12 min
1 Power snatch+
1 Heaving snatch balance+ (or overhead squat)
1 Squat snatch

Metcon
10 rounds for max reps
Each round is 2 min
1 min of
5 Squat snatches
Then max double unders
1 min rest

L1: 65/45kg or higher
L2: 50/35kg
L3: 40/30kg squat or power
L4: 30/20kg power snatch, single unders