Week 1 Day 1
Back Squat (5×5 at 70-75%)
Metcon (Time)
12-9-6-9-12
Snatches
Pull Ups
Rx+: 115/85 Chest to Bar
Rx: 95/65 Pull Ups
S: 75/55 Jumping Pull Ups
Cap 15 Minutes
Goal Sub 12
Focus on speed here, Snatch is meant to feel lighter and be cycled in small or unbroke sets.
Focus on Controlled form but faster reps. Try not to rest more than 2-3 seconds at the top of each rep. Increasing time under tension