10min to work up in weight for:
P. Snatch + Hang Snatch
12min EMOM
1. 5-8 TNG 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. 20sec. max DU´s + 5-15 air squats (only do Single Unders if you do not have one DU yet. Go with a consistent pace on the squats and choose your pace accordingly if you have a hard time with the form of your Snatches. Stick to your reps for all sets!)
- scale to H.P. Snatches if your position from the floor is not good or scale to 10 alt. DB-Snatches if your OH position is insufficient -
EMOM 9 Min: (3 Sets)
1. 3 High Hang Snatch
2. 3 Hang Snatch
3. 3 Snatch
> Focus on positions
> empty Barbell
Every 90 sek. For 12 min: (8 Sets)
1.1 Squat Snatch @2 sek. pause below knee
> Build up to RPE 8-8.5 (75-80%)
> Start with First weight After empty BB
3 Sets:
- BB Overhead Carry: 15 Meter (Build up)
- Banded Wood Chops: 10/Seite
(60 sek. Rest)
4 sets of:
6-8 DB Floor Press
-60 sec rest-
15 Band Pull Apart
-60 sec rest-
6-8 3 Point Row each side
-60 sec rest-
WOD
4 Rounds of:
40 m Farmers Walk
8 Box step over (if too easy, take your DB)
12 SA Push Press (6 each side)
Every 6min for 30min (5 sets):
400m run (große Runde, hinteres Tor/Tür)
20/15cal row
20/15cal Bike erg (Echo or C2)
- go at a consistent pace for all sets. Don´t push the intensity to hard! Scale distance or cals as needed to finish sub 5min consistently without having to go super intense! You should be able to do at least an additional 2 rounds if you had to. -
3 sets of:
15 Facepulls
30sec. band pull apart hold
20-30 prone banded leg curls
6-10 reps of each (try to go unbroken): pike leg lift, alt. V-up, tuck-up, sec. hollow hold