12 min AMRAP
25 DB Deadlifts 2x22,5/15 kg
25 WallBalls
25 T2B
25 SA DB Snatch
3 min Rest
12Min AMRAP
200 m run
5 C2B
6 Burpees
7 DB STOH (2x22,5/15kg)
40 Du’s
3 sets of:
5 Back Squats with 4sec. ecc. @1-2RIR
rest 2-3min
3 sets of:
6-10 DB-Bench Press @21X2
rest 60sec.
6-8 3-point DB-rows (each side - small split stance)
rest 60sec.
Increase reps first and then weight if possible from last week
3 sets of:
20-30s iso single leg DL hold into 6-8 SL glute Bridges each side (2xDBs)
rest 30sec.
6-8 Ring body saws
rest 30sec.
20 min to Build up
As long as possible
1 Snatch
1 OHS
1 Snatch Balance
If the snatch balance gets heavy go on with
1 Snatch
1 OHS
If the OHS gets heavy go on with
1 Snatch
For time (with empty bar)(TC 7 min)
40 hang powersnatches
40 OHS
40 hang powersnatches
3 sets of:
4 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Every 2min for 10min:
1 snatch pull (2s pause 2cm off the floor + 2s below knee)
1 PS
1 snatch from floor
Start @80% and work up by feel (no fails)
3 sets of:
6-10 backrack reverse lunges
(1-2 RIR / rest 45s between legs)
Try to increase weight or reps if possible