3 rounds of using an empty bar (watch this video on Sotts Press Progressions)
- 3 x Power Snatch
- 3 x Sotts Press (choose level)
- 3 x Overhead Squat
Then 3 rounds of
- 3 x Snatch Balance
Then every 2 minutes for 10 minutes, build to a heavy double
- 1 x Hang Squat Snatch
- 1 x Squat Snatch
Then for time 12-9-6 of
- Overhead Squats @ 75lbs
- Box Jump Overs
Results: Worked up to an 80lbs Squat Snatch. Actually ended up doing 2 hang squat snatches plus a full snatch. Metcon 3:50.