1. Hang Muscle Snatch 6×3 @ 35kg
2. Snatch Balance 6×3 @ 40kg
3. Hang Snatch 6×2 @ 45kg
4. [8 Ring Rows + 8 Push Ups] x 5R
5. [24s Hollow + 24s Arch] x 3R
Blog
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070218
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071018
Max Out Day
Bodyweight
61.9KGSnatch 61(F), 61, 63, 65(F)
Clean & Jerk 81, 83(F), 83Clean Pull 5×3 @80KG
5R [8 Ring Rows + 8 Push Ups] -
070418
Snatch 3×1 @ 58KG
Snatch 6×2 @ 52KG
Back Squat 5×3 @80% @80KG
5R [8 Pull Ups + 8 Dips]
5R [8 GHD Sit Ups + 8 Back Extensions] -
080718
Snatch Balance work up to 40KG *Technique Work
Hang Snatch 5×3 @45KG *Focus on bent arm, getting to pocket
5R [8 Swinging Lat Row@45lbs + 8 DB Bench Press @45lbs]
5R [24 sec Hollow Hold + 24 sec Arch Hold] -
WOD 122211
Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg/16kg, Left & Right
15 Ring Dips22:28 (20KG)
Deadlifts 5-5-5-5-5 (70-75-80-85-90)
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WOD 122111
21-15-9 reps for time of:
Back Squats @ 50KG
Pull Ups14:42
Strength Menu:
All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20) -
WOD 121511
In 12 Minutes, Complete As Many Rounds As Possible Of:
3 Power Cleans @ 40kg/25kg
3 Push Jerks @ 40kg/25kg
6 Burpees9 Rounds