Oly Lifting — Technique
Snatch Complex
E2MOM for 16 minutes: 1 Snatch Pull from floor + 1 Hang Squat Snatch + 1 OHS (pause at bottom)
Focus on great technique and hitting all positions, keeping bar close, etc.
Build in weight across the 8 sets if desired and form is good
Oly Lifting Strength & Metcon
Every 90 seconds, for 15 minutes (10 rounds):
1 x Snatch (from floor and/or hang) — start at weight you ended at in complex, and ascend to find today’s heavy single. If form breaks down, do not go heavier in weight. Record heaviest single.
Rest 5 minutes, then:
AMRAP 5 minutes
Burpee Box Jumps (24/20)
(Rx+: 30/24, Scaled: Step-Ups)
Score is total Burpee Box Jumps
Cash-Out / Cool Down
5 minutes of Jefferson Curls