In 12min work up to a heavy weight for:
P. Snatch + H.P. Snatch + OHS
12min EMOM
1. 6-10 H.P. Snatches @ go as heavy as possible, but you need to be able to do all of your reps unbroken and with good form for all sets!
2. 4-8 Burpees + 8-16 air squats (go with a consistent pace and choose your pace accordingly if you have a hard time with the form of your Snatches)
- scale to Hang DB-Clusters if your Front rack position is insufficient -
5 Sets of:
6Min EMOM
1. 45 sec ME cal Echo Bike
2. 45 sec ME cal Row
3. 45 sec ME Shuttle Runs
rest 2 min between sets
-try to hold pace over all sets
5 sets of:
P. Snatch + Hang Snatch + below knee Snatch @70-85% by feel
then
Every 30sec. for 5min
1 Snatch @ 85-92,5% (try to go a little heavier than last week, if you´ve had no fails!)
3x3 Back Squats @ RPE 8-9 (increase intensity over sets)
rest ~2min
In teams of 2
9min AMRAP of:
2 rope climbs
4 Par. HSPU (choose an individual height for the Par. so you can do 4 reps unbroken)
- go as YGIG per movement -
10 min work on barbell Reverse lunges
10 min work on
Chin over ring hold while swinging
Ring pushups (holds)
Team Wod in 2 teams
Garbage ball (+ bewegungsaufgabe vorm rüberwerfen)