Every 5 min for 25 min do
50 doubleunders
20 russ. KBS (24/16)
16 SA KB frontsquats
12 SA KB STOH
50 doubleunders
Scale to finish first set sub 3.30!
12-15 min to work on
-wallclimb
-kick up to handstand
-kip and midline pos. on back to wall
-kip with shorter ROM
-work to floor
-work to floor or into deficit
3 sets
8-10 pike pushups
10 light lateral raises + 10s hold (Palms facing down)
10 light lateral raises + 10s hold (Palms facing front)
10 bent over reverse flys
Rest 60s
In 12 min work on a 3-position power snatch
(High hang/hang/low hang)
Build up or work on technique! (No falls!)
4 sets
5 light snatch balance (focus is on speed and depth under the bar/catch in power pos. If mobility is an issue)
Unbroken into
5-10 hang musclesnatches
6-8 ring body saws
Rest 60s
5 sets of:
Bnk P. Press + bnk P. Jerk (1sec. hold in catch) + bnk Split Jerk
- take some time to work up to a heavy weight you can maintain good form with, then do 5 sets across -
5 sets of:
3-stop Snatch DL + 3-stop Snatch Pull + 2 below knee Snatch Pulls
@ ~90% of 1RM Snatch
40min AMRAP of:
100m row
400m run
200m row
400m run
300m row
400m run
....
- work at a consistent pace -
7min AMRAP of:
7 STOH (50/35kg)
7 OHS (50/35kg)
7 T2B
- scaled 42,5/30kg -
Fullbody foamrolling and lacrosseball trigger + Stretch