I) Snatch: 1st, 2nd, and 3rd pull instruction and practice
- beginner level athletes: work from hang position and focus on power snatches
- intermediate level athletes: focus on snatches from the ground. At lighter loads work on the full snatch. At heavier loads, complete a power snatch into an overhead squat.
- advanced athletes: full snatch from the ground
II) METCON: weightlifting + gymnastics
Fitness: for Time ***the fitness version can be scaled up by completing full snatches at the (95,65) load.
9-6-3: power snatch (95,65)
21-15-9 toes to bar/Kipping knee to chest
SCT: for Time
9-6-3: full snatch (135,95)
21-15-9: toes to bar
***clarification: the workout is a couplet and should be done as follows: