8 alt. sets 2:00 on / 2:00 off (4 sets of each)
1.
200m run
ME cal row rest of the time
2.
200m run
ME cal Echo bike rest of the time
Try to start rather conservative so that you can increase your calories each set! Scale run distance so that it is able to finish in about 1 min.
EMOM 6 Min: (6 Sets)
1 Pause Snatch Deadlift (3 sec. below knee + mid tight)
+ 1 Muscle Snatch
+ 2 No-feet Snatch Balance
> Stay light and Focus on Position & Speed!
3 Sets:
1.1 (no feet) Power Snatch
(Rest as needed)
5 Sets:
1 Squat Snatch
(Rest as needed)
—> stay light and Focus technic in the Power Snatch!
—> Build up in weight in the Squat Snatch with Perfect Form!
3 Sets:
- Goblet Cossack Squat: Alt. 12
- SL Wall Glute Bridge: 12/side
- Prone BTN PVC Press: 12
(No Rest btw exercises - 30-60 sec rest After each set)
3 sets of:
4 Back squats @1-2RIR
Rest 2-3min
Every 2min for 10min:
1 PS with 3s hold in catch
1 OHS @ 33X3
1 snatch from floor
Start @80% and work up by feel (no fails)
Every 2min for 8-12min (4-6 sets)
1-3 strict MU + 2-6 kipping MU