With a running clock
@ 0:00
9-6-3
Burpee BJ over (30/24'')
Double KB-STOH (2x24/16kg)
(6min cap)
@ 8:00
21-15-9
Double KB-DL (2x24/16kg)
WB (9/6kg)
(6min cap)
@ 16:00
3 rounds of:
12 Double KB-Front Squats (2x24/16kg)
12 Pull ups
(6min cap)
Coaches warm up for Snatch
5 sets of:
3-stop Snatch DL (hold 2sec. at 2'' from floor, mid patella and hip [shoulders in front of bar]) + H.H.V. Snatch + Hang Snatch
@ 65% + (max 80%)
4 sets of:
4 Front Squats with 3sec. ecc. @ RPE 8,5 (possibly 2RIR)
rest 60sec.
6-10 tempo strict HSPU @ 2020 (scale to 4 neg. HSPU with 4sec. ecc. - def.!?)
rest 60sec.
3-4 sets of:
8-10 single leg DB-rom DL (each side)
4-10 tempo ring pull ups @ 1121
10alt. V-ups 8 tuck-ups 6 straddle v-ups 4 russian v-ups 10m seal walk
15 face pulls