1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
15min continuous work.
F/C: Bulgarian Split Squat / RFESS (3x8e)
Split squat with rear foot elevated.
Make sure you are close enough to the bench to force some shin angle. NO VERTICAL SHINS!
Int: Pistol (3x8e)
Weight these if possible.
alternate ONLY if ABSOLUTELY needed.
All: Metcon (16 Rounds for reps)
Hang Power Clean (115/80 -- 155/105)
Form select a challenging but safe weight
stop HPCs at 40s
Score the plank as 1 rep per every 5s held. stop at 50s for a max/perfect score of 10