STRENGTH

Every 2 min x6:

2 squat snatch

add weight every set, build up to heavy double. @ 85-90%

INTERMIDIATE

2 squat snatch/ power snatch

add weight every set, add weight only with good technique.

BEGINNERS

2 (power snatch + OHS)

learn and practice movement.

METCON-FOR TIME (cap =18 min)

20 power snatch (60/40 kg)
15 daul KB/DB front squat
100 DU/ 100 high jumping SU/ 200 SU
15 power snatch
15 daul KB/DB front squat
120 DU/ 120 high jumping SU/ 240 SU
10 power snatch
15 daul KB/DB front squat
150 DU/ 150 high jumping SU/ 300 SU