4. März 2023
Mrz
04
4min Ski / Row / Bike
B.
2 sets:
– 30 Single Unders
– 10 Plank Shoulder taps e/s
– 30 Speed Steps
– 10 Hand Release Push ups
– 30 Double Unders
– 3 Wall Walks w/ 5 sec HS Hold on each
C.
2 sets x 3 reps:
– Snatch Grip Deadlifts
– Hang Muscle Snatch
– Heaving Snatch Balance
– Overhead Squats
– Hang Power Snatch
– Power Snatch
Build snatch to 61/43 kg – 83/56 kg depending on level
B.
2-3 sets @ game pace:
1 Wall Walk
20 Double Unders
3 Snatches @ 43/29 kg -> second set @ 61/43 kg
Rest 30-90 sec, write down split times and dial in pacing target
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
Weights in kg:
F: 20kg, 29kg, 34kg, 38kg
M: 29kg, 43kg, 52kg, 61kg
– 1-2 min dynamic Puppy Pose
– 1-2 min Forearm Stretch
– 10-15 Cat-Cow
Weights in kg:
F: 29 kg, 43 kg, 56 kg, 70 kg
M: 43 kg, 61 kg, 83 kg, 102 kg