Wednesday Apr 20

Hang Snatch

Warm Up

2 Rounds

1min C2

10m Bear Crawl

10m Crab Walk

 

Specific

5 Snatch Deadlift

5 Snatch Pull

5 Hang Power Snatch

5 Hang Squat Snatch

-into-

3 sets @ ascending weight

2 Hang Snatch Pull

1 Hang Snatch

Weightlifting

Hang Snatch

6 x 3 @ Ascending

 

Comp

 

Power Snatch from blocks

 3 x 3 @ 60%

2 x 3 @ 70%

1 x 3 @ 75%

Workout

RX

AMRAP 12 min

3 Ring MU

9 KB Clean 24/16Kg

15/12 Kg Row/Ski

RX+

6 Ring MU

9 Sandbag Over Shoulder 200/150 lb

15 Cal Row/Ski

SC 

6 C2B

9 KB Clean 16/12 kg

15/12 Cal Row/Ski

Fit

6 Pull Ups (Banded)

6 Push ups

9 BB Power Clean or KB Clean @ Mod Weight

10/8 Cal Row/Ski

Extras

Core

 

5 Sets

40 ON / 20 OFF

Flutter Kicks

Strict Sit ups

Alt V-Ups

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