weightlifting skills:
1. snatch push press + snatch ballance + ohs
work up to a heavy set (10-15 min)
2.snatch:
3reps x 2sets x 50%
3reps x 2sets x 60%
2reps x 1set x 70%
2reps x 1set x 80%
1 rep x 4 sets x 90%
3. snatch deadlift + snatch pull
1+1 x 4 90-110 %
4. “hot water, small glass”
4 rounds , not for time :
2 legless rope climb
side to side handstand walk\ 3 attempts for free handstand
3 high box jump (getting higher with every jump)
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