WOD – 20190420
Apr
20
Samstag
20190420
Emanuel
Strength
Snatch
1. Build to a heavy 3 RM
2. Drop down to 90% and perform three more sets of three reps.
Good mornings
– Build to a heavy 8RM.
Dimmel deadlift
– 3 x 20
Skill
3 x 2 min on – 1 min off:
– 10m FR walking lunges 2x 12-24kg KB
– 20 Air squats
– 10m FR carry 12-24kg 2x KB
– 20 Jumping lunges
5 min Rest
3 x 1 min on – 2 min off:
– 15/10cal row
– AMRAP burpees over the rower
Accessory – Dumbbell circuit with 2 x dumbbells
3 rounds
– 10 Double snatch (from hang)
– 10 Double Russian swings
– 10 Double clean (from hang)
– 10 Double jerk
– 10 Alternating single arm jerk
Build up to heaviest set that can be done unbroken.
*Rest 2-3 minutes between rounds.*
