M(LIFT)

Metropolis Fitness – M(LIFT)

Technique

Overhead Squat (Novice)

3 x 10

Drop Snatch (Intermediate & Experienced)

7 x 3 staying light and working on speed under the bar. Approximately 50-60% of snatch.

Lift

Squat Snatch (N/I/E)

N: 6 x 3 @ 60% & 65%

I: 3 x 3 @ 60%, 65%, 70%, 75%

E: 3 x 3 @ 70%, 75%, 80%, 85%

Strength

Snatch Grip Deadlift (N/I/E)

N: 5 x 5 @ 105% of Snatch

Standing on a 2″ Riser

I/E: 5 x 3 @ 115% of Snatch