24min EMOM
1. 18/14cal row
2. 10 UB DB-Thrusters
3. 200m run
4. 8 Pull ups + 8 Ring Dips/Push ups
Coaches warm up for Snatch
5 sets of:
H.H.V. Snatch + Hang Snatch (mid thigh) + Hang Snatch (above knee) + Hang Snatch (below knee)
- work up in weight (max 80%) starting with first weight after empty bar -
3 sets of:
5 Back Squats @ RPE 8,5 (possibly 2RIR for all sets)
rest 60sec.
5 (wtd.) chin ups
rest 2min
3 sets of:
10-12x partner Beinbeuger
8-10 pallof press (each side)
10-20 staggered push ups (50/50)