A. Skill work:
Snatch progressions- Burg warmup- snatch drops-ohs-positions-power sn+ ohs- snatch
Level 3: 12 min cap
Amanda– Bar muscle ups
9-7-5 reps for time of:
Bar Muscle-ups
full snatches (135/95) *50-60% of 1rm
Level 2:
9-7-5 reps for time of:
Bar Muscle-ups (assisted)/ chest to bar pullups
full snatches/power sn + ohs (95/65)
Level 1:
9-7-5 reps for time of:
assisted pullups/body rows
power sn + ohs (45/15)
