6 sets of:
3min on 2min off
1. AMRAP of:
15/12cal row
6 Burpee BJ over (24/20'')
8 DB-GTOH (2x22,5/15kg)
2. 400m run
then AMRAP of:
10 double KB-Front squats (2x24/16kg)
10 strict HSPU
Coaches warm up for Snatch
EMOM for 15min (13 sets):
0:00-4:00 H.H. Snatch + Hang Snatch + below knee Snatch (4 sets)
5:00-9:00 Hang Snatch + below knee Snatch + Snatch (4 sets)
10:00-15:00 pause Snatch (pause for 2sec. at knee) + Hang Snatch (5 sets)
start @ first weight after empty bar and work up over all 13 sets (maximum 85%)
work up to a heavy weight of 7 (RPE 8)
then 2-3x 7 @ 95% of H7
3 sets of:
8-10 rom. DL
15-20sec. L-sit
8-10x Sideplank+abd. (each side)