10sets of 2min on 1min off:
1. 60sec. Bike for cal
then ME Box facing Burpee BJ over (24/20'')
2. AMRAP of:
7 T2B
7 russ. KBS (24/16kg)
7 goblet squats (24/16kg)
Coaches warm up for Snatch
5 sets of:
pause Snatch (pause 2sec. at knee) + Hang Snatch + below knee Snatch
@ 70% + (max 85%)
4x 2 @ RPE 9 for all sets (1RIR) ~80-95%
rest ~2min
3 sets of:
8-10 single leg rom. DL (2xDB´s) - one leg -
6-8 ring body saw
8-10 single leg rom. DL (2xDB´s) - other leg -
20m single arm Farmers walk (each side)
5-10 reps each of: Hollow rock, V-up, Tuck-up