M(LIFT)

Metropolis Fitness – M(LIFT)

Technique

Overhead Squat (Novice)

6 x 5

Snatch Balance (Intermediate)

6×3

Drop Snatch (Experienced)

3×3

Snatch Balance (Experienced)

5×1

Lift

Power Snatch + Overhead Squat (Novice)

1 Power Snatch + 1 Overhead Squat

10×3 @ 60% of Snatch

Snatch (Intermediate)

3×3 @ 60%

3×3 @ 65%

3×3 @ 70%

3-Position Squat Snatch (Experienced)

High Hang

Low Hang

Floor
3×1 @ 70% of Snatch

3×1 @ 75%

3×1 @ 80%

3×1 @ 85%

Strength

Snatch Grip Press (N/I/E)

3×7