11
Sep
M(LIFT)
Metropolis Fitness – M(LIFT)
Technique
Snatch Pull + Power Snatch ((N/I/E))
3 Snatch Pulls + 1 Power Snatch from below-the-knee w/ 3s pause. Work on making contact with the bar.
N: 3 @ 50%, 55%, 60%
I: 3 @ 60%, 65%, 70%
E: 3 @ 75%, 80%, 85%
Strength
Back Squat (N/I/E)
5 x 3 @ 80% w/ 3s pause in the hole.
Snatch Grip Press (Novice)
5 x 3 w/ 5s negative. Build in weight as able.
Sots Press (Intermediate & Experienced)
5 x 3 with 5s negative. Build in weight as able.