Snatch
Warm Up
2 Sets
10 Goblet Squat with ankle shift
10 Sampson stretch
10 Single Leg Glute Bridge
10 Ring Row
Strength
Snatch
1 x 7 @ 70%
3 x 3 @ 80%
7 x 1 @ 85%
Workout
RX+
10 min AMRAP
“You go, I go”
5 Dead Lift 125/85 Kg
12 Pistols
RX
10 min AMRAP
“You go, I go”
5 Dead Lift 100/70 Kg
12 Pistols
SC
10 min AMRAP
“You go, I go”
5 Dead Lift 70/50 Kg
12 Single Leg Box Squats or Single Leg Box Step Ups
FIT
10 min AMRAP
“You go, I go”
5 Dead Lift 50/35 Kg
12 Single Leg Box Squats or Single Leg Box Step Ups
Goal: Posterior Chain Strength Endurance
Extras
Engine Building
Echo Bike
4 Rounds
4 min @ 80%
4 min @ Recovery
Rest 4 min
4 Rounds
2 min @ 80%
2 min @ Recovery
Accessory Work
3 Sets
60 Sec hip Ext Hold on GHD
5 Nordic Hamstring Curls
90 Sec Rest
3 Sets
10/10 Banded Leg Ext
30 Sec Wall Sit
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