Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
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Build over the course of the three sets.
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Followed by…
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Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
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Build to a heavy-ish double.
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Followed by…
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Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
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Build to a load that is heavy, but allows you to maintain mechanics.
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Metcon
Two sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 4 minutes