1 Snatch Balance + 2 OH Sqauts
1 Snatch Balance + 2 OH Sqauts
1 Snatch Balance + 2 OH Sqauts
1 Snatch Balance + 2 OH Sqauts
1 Snatch Balance + 2 OH Sqauts
3 Snatch High Pull
3 Snatch High Pull
3 Snatch High Pull
do 3-4 ramp up sets
1 Power Snatch
1 Squat Snatch
Every Minute for 12 Minutes:
1 Power Snatch + 1 Squat Snatch
(If squats Snatch is not possible for you, do 2 Power Snatches)
You don't have to go touch and go!
Use ~80% of your 1 RM
8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat
8-10 Dumbbell Bulgarian Split Squat
3sec ecc.
30 sec. rest btw. legs
8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press
8-12 Seated Single Arm Dumbbell Strict Press
controlled ecc.
21-15-9
Goblet Squats
Ring Rows
DB Cleans
TC 8min
3 Sets:
30-40 sec low plank /scale to high plank or sideplank
12-15 banded wood chopper
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
12-20 Front Foot Elevated Goblet Reverse Lunge
12-20 Front Foot Elevated Goblet Reverse Lunge
12-20 Front Foot Elevated Goblet Reverse Lunge
Alt. on the rev. Lunges
EMOM
8/5 cal
+1 cal every Minute
Power Clean and Jerk
Power Clean and Jerk
Power Clean and Jerk
Power Clean and Jerk
Power Clean and Jerk
6 Back Squat
6 Back Squat
6 Back Squat
Work at 60% of last week
In teams of 2
3 rounds for time (YGIG per movement)
14 DB FR walking Lunges (2x22,5/15)
10 DB FS (2x22,5/15)
6 Burpees over DBs
TC 12 min
3 sets
8-10 controlled hand supported Sissy Squats with 2s hold in bottom position
Rest 60s
3 sets
8-10 weighted shoulder Dislocates
Rest 60s
Amrap10 in teams of 2
10/8 calories row
8 Burpees over rower
6 T2B
YGIG per Movement