Love Keeping Control
SKILL – Snatch/Overhead Squat
STRENGTH – Every 2 Minutes for 7 Rounds:
1 Snatch Deadlift
1 Hang Power Snatch
2 Overhead Squats
1 Full Snatch
If mobility is an issue with the Overhead squats, go as low as possible. Try to aim for a target (put a weight plate down and a med ball on top)
METCON – AMRAP in 6 Minutes:
30 Dumbbell ground to overhead (single arm, alternating)
15 burpees
5 Power snatches
Level 1 – 50/35, 135/95, burpees over the bar
Level 2 – 50/35, 115/75, burpees over the bar
Level 3 – 35/20, 95/65, regular burpees
Level 4 – 25/15, regular burpees, 15 kettlebell swings instead of power snatches
Rest 1 Minute
Take 5 Minutes to work up to a 1 rep max snatch for the day. (For Level 4 – accumulate as many rounds of 15 kettlebell swings/15 slam balls as possible in 5 minutes)