Work up to a heavy weight for:
Snatch + Hang Snatch
then
4x @ 90%
4x 9 @ 70%
rest 1-2min
Find max weight for:
P. Snatch + below knee Snatch
then 3x @ 90%
3x 5 (add weight from last week - 1-5kg by feel)
rest 2-3min
8min EMOM
1. Row
2. 15-20 WB (9/6kg)
8min EMOM
1. Bike
2. 8-15 Burpees
8min EMOM
1. DU´s
2. 12-18 Alt. DB-Snatches (22,5/15kg)
- start at different stations(EMOMs) / 24min running clock -
3 sets of:
8-12 GHR
rest 60sec.
3 sets of:
20 DB walking lunges (DB´s in Farmers pos.)
rest 60sec.