In 4-6 sets work up to a heavy set of 6 (in sets of 6)
then
1x ME -1 @85-95% of H6 (cap at 15reps)
3 sets
12-20 KB-Front rack walking lunges
rest 30-60sec.
3 neg. HSPU (5sec. - scale ROM or to neg. push up var.)
rest 30-60sec.
3 neg. Chin ups (5sec. - scale feet ass.)
rest 30-60sec.
A: Snatchcomplex
3sets of:
Snatch pull; hip musclesnatch; hangpowersnatch; snatch
- 90 sec. rest-
3 Sets of:
Hipmusclesnatch; hangsnatch; snatch
- 90sec. rest-
3sets of:
hangsnatch; snatch
-60sec. rest-
3 Sets of:
Snatch
-60sec. rest-
10min var. skill practice
- chosse one skill (preferably Ring or Bar MU, HSPU or Butterfly C2B), that is your biggest weak point and work on weaknesses during the movement and try to correct them in small sets of 1-5 reps
- you can still accumulate some volume by doing a lot of sets of 1-5 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
- second option is to choose a time based approach (every 30sec. X reps etc...) to practice an already technically improved movement with a little more fatigue
20min AMRAP of:
20/15cal Echo Bike
20 WB (20/14lbs)
20 T2B
20 alt. DB-Snatches @22,5/15kg
80 DU´s