Bench Press 10, 8, 6, 4, 2 (RPE 8-8,5 for every set)
- 12 walking lunges with DB´s in Farmers pos. after every set -
3 sets of:
25 banded leg curls
20-30m single arm KB-OH walk (each side - scale to FR walk if OH pos. is not sufficient)
10-12 3-point DB rows (each side)
Coaches warm up for Snatch
Every 60sec. for 5min (5 sets)
Snatch pull + hang Snatch + below knee Snatch
then after 1min rest
Every 60sec. for 6min (6 sets)
P. Snatch + Snatch
- 12min running clock -
start at first weight after empty bar and work up in weight (max 85%)
work up to a heavy weight of 4 (RPE 9,5)
then 2-3x 4 @ 95% of H4
3-4 sets of:
20 banded good mornings
10 single leg glute bridges (each side)
5-10 reps of: pike leg lift + Hollow rock + straddle leg lift + tuck up + 10m seal walk