Strength:
Warm up:
Snatch
OHS - 10 reps
Behind the neck press - 10reps
SOTS press - 10 reps
Work sets:
Snatch
10 min to find a solid heavy rep - don't have to 1 rep, just get heavy
Clean
10 min to find a 1 rep max
Catch both the lifts in the HOLE - get used to being down here
Elbows/chest up
Metcon:
30 shoulder to overhead
30 front squats
30 hang cleans
60/42.5
50/30
40/25
Pick the weight that you can keep a consistent pace and speed through WITH great FORM
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