6. Juli 2022
Jul
06
60 seconds Machine @Low intensity
10 Rotating scorpions
10 Muscle snatch (no hook grip, no contact)
10 btn Snatch push press
B. Mobility
World greatest stretch
10-15 rep/side
C. Specific Reception drills
5-10 reps Bang bang footwork drill
*Watch the timing & positioning of the feet and the hips
With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch
20 Wall Balls 9/6 KG
60 Double-unders
20 Hang cleans 45/30 KG
Score: Rounds and Reps
Scaling Options
Beginner
15-20 Wall Balls 6/4 KG
60 Single Unders
15-20 Hang cleans @ Light
Intermediate
15 Wall Balls 9/6 KG
40 DU
15 Hang cleans @ 45/30 KG
Perform:
EMOM 15minutes
1. 16/12 Cal Assault bike
2. 15 Wall Balls @14/9 KG
3. 60 Double-unders
20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB
Rest 20 sec
40 sec Sled Push @1 plate, running
Rest 60 sec
*If you don’t have sleds you can swap it out for a box push OR banded long jumps
10 Burpees
10 Air Squats
10 Sit ups
8 EMOM
20/15 cal Row
16-20 Alt. DB-Snatch (i/t)
2min Rest
8 EMOM
6-12 Burpee-Boxjumpover
12-16 Alt. Hang DB C&J (i/t)
2min rest
8 EMOM
15/12 cal Ski
4-7 Devilpress (2x DB)
2min Rest
8 EMOM
14/11 Bike
8-12 Thruster (2x DB)
2min Rest
8 EMOM
10-20 Pushups
8-12 T2B/V-Ups
RX: 22,5/15KG
Score: Weight
Scaling Options
Beginner
Hang Squat Snatch @ below the knees
2-2-2-2-2 @ moderate (Keep weight the same)
Intermediate
As Written
Perform
Squat Snatch
From Blocks
Barbell starts just above the knees
3 @60%
2 x 2 @70%
2 x 2 @80%
Rest 2-3 minutes between sets