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.