Snatch
Warm Up
2 Sets
10 PVC Pass Through
10 PVC Behind the neck press
10 PVC RDL with 3 Sec Pause at bottom
2 Sets
10 KB Push Press with 3 sec pause at the top
10m KB Over Head Walk
10 Goblet Squat 3 Sec pause at the bottom
Snatch Prep
2 Sets with BB
1 Snatch Grip RDL
1 Snatch Hight Pull
1 Hang Muscle Snatch
1 Over Head Snatch
Strength
EMOM 20 Min
1 Snatch High Pull + 1 Snatch
Min 0-4: 70%
Min 5-9: 75%
Min 10-14: 80%
Min 15-19: 85% +
Goal – Power endurance threshold in the snatch
Workout
RX+
AMRAP 12 Min
You go, I go
7 Thrusters 50/35 Kg
48 Double Under
RX
AMRAP 12 Min
You go, I go
7 Thrusters 40/30 Kg
48 Double Under
SC
AMRAP 12 Min
You go, I go
7 Thrusters 30/20 Kg
48 Double Under
Or 86 Single
FIT
AMRAP 12 Min
You go, I go
7 Thrusters 20/10 Kg
48 Double Under
Or 86 Single
Extras
Strength
Front Squat
5 x 5 @ 82-85 % of 1RM
Snatch Dead Lift
4 x 2 @ 105% of 1RM Snatch
Engine Building
Row
3 Rounds
5 min @ slow
5 min @ mod
3 min @ slow
3 min @ med
1 min @ slow
1 min @ fast
Rest 2 min between rounds
Accessory Work
BB Hip Thrust
3 x 12
Prone angels
3 x 60 sec
Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …
Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …
Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds 10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …