FREITAG

20180810

Emanuel / Selina / Saskia

Warm-Up
45 on 15 off
– easy row
– superman hold
– medium row
– hollow hold
– fast row
– slow air sqts

Warm-Up
30 sec single under
30 sec PVC pass through
30 sec double under
30 sec PVC pass through

Skill
– 1 min banded lat stretch e/s

Strength
5 Min Warm Up
– 5 Snatch DL
– 5 Hang Snatch Pull
– 5 SOTS Press
– 5 OHS
– 5 Power Snatch

A. 3-Position Squat Snatch (5 min)
5 x @ start @40% rise to 65%
B. Power Snatch + Squat Snatch (7:30)
1 Complex On the 1:30 x 5 Sets:
Performed @ 75%
C. Pausing Snatch Pulls (2:30)
5 x 2 at 90%
Pause 2 Seconds at Knee Level

WOD – 20 min AMRAP
AMRAP 4
– 15 Power Snatch 40/30
– 15 cal Row
– 30 DU

Rest 2 min

AMRAP 4
– 60 DU
– 5 Power Snatch 50/40

Rest 2 min

AMRAP 4
– 30 cal Row
– DU