6 sets of:
3-pos. Hang Snatch (hip, mid thigh, above knee)
@ 70-80%
15-12-9-6
Front Squat (60/40kg)
Alt. DB-Snatches (30/20kg)
- 5min cap -
4 Sets of
5 Sumo Deadlift 2xKB
15 sec. Low Bear Hold
90 sec. rest
EMOM 12:
1. 6 Strict Press/ Each
2. 4 Dip @ Bench/Box
2x 1 Min Palms @ Wall Stretch/ Each
Snatch warm up for the whole group
5 sets of:
3 pos. Hang Snatch (mid thigh, above knee, below knee)
@ 75%+ (max 85%)
4 sets of:
5 Front Squats @ RPE 8
rest 60sec.
6-8 strict (def.) HSPU (scale with 3-4 neg. or par. HSPU in pike pos.)
rest 1-2min
8min EMOM
1. 30sec. ME strict pull ups
2. 30sec. ME banded leg curls