18. Mai 2022
Mai
18
Wednesday, May 18th 2022
Warm-up
A. General
3 sets
30 seconds jump rope
5 Muscle snatch (no hook grip, no contact)
5 Banded OHS
3 sets
30 seconds jump rope
5 Muscle snatch (no hook grip, no contact)
5 Banded OHS
B. Specific: Positions
– 5 Snatch deadlift
– 5 Snatch pull with pause @ optimal leg drive position (TALL position)
– 5 Tempo hang power Snatch
– 5 OHS
Weightlifting
Metcon (Weight)
4 sets @Ascending
5 Snatch pulls
3 Hang power snatch
1 OH Squat
5 Snatch pulls
3 Hang power snatch
1 OH Squat
Metcon
Metcon (Time)
21-18-15-12-9-6 Power Snatch 43/30 KG
50 Double-unders
50 Double-unders
TC: 15 min
Score: time
Score: time
Accessory
Metcon
RDL + Reach on Bosu ball
3 x 5/5
3 x 5/5
Goal: Balance & coordination
Score: Weight