WORKOUT 2

HEAVY WEEK 11/13

WARM UP n.15-20min SAMA

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@74% pal 2min

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TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

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CLEAN + JERK
1+1@up to 100% jerk-% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@70% fs-% pal 2min

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SNATCH PULL
4x1@100-115% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30@weight CROSS-CHOP
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

For time:

10-9-8-7-6-5-4-3-2-1

Deadlifts 102,5/70kg
Dumbbell Hang Power Cleans 2x22,5/2x15kg
Ring-Push Ups

( 10-20 )

AMRAP 3 x 5 rounds :

Round 1 : 30m HS walk + Max Calorie Bike Erg

Round 2 : 25m HS Walk + Max Calories Bike Erg

Round 3 : 20m HS Walk + Max Calorie Bike Erg

Round 4 : 15m HS Walk + Max Calorie Bike Erg

Round 5 : 10m HS Walk + Max Calorie Bike Erg

• Score total calories
• HS Walk Max. 2:00 each round.

1:00 Pass Trough
1:00 Lats Stretch
1:00 Active Spiderman
1:00 Banded Pull Apart
0:30 Deadhang

3 rounds :

0:30 Free HS hold Practice
3 Wall Walk
1:00 Bike

hang power clean 3x6x60%

12 sets of 3-Position Snatch

2 rounds for time:
30cal AB
30cal Ski Erg
25cal AB
25cal Ski Erg
20cal AB
20cal Ski Erg
15cal AB
15cal Ski Erg
- Rest 3min btw rounds

Voima
E3MOM, 4 rounds
DB Bench press 8-10

WOD
3 rounds, 40s work, 20s rest
ring row
plate hold overhead
shuttle run
ground to overhead (plate)

On The 2:00 x 9 Sets

5-5-5-3-3-3-1-1-1

Start at 85% Your 1RM Power Snatch and Build There