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)