Snatch practice for load and for technique.
Initially do 5 reps of:
1 full squat snatch
1 hang power snatch
1 hang squat snatch
2 full squat snatch
Then, as the weight goes up, do singles with minimal rest between reps

A,
Hang Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

B,
For time:
15-12-9 reps of:
Power Snatch@52/34kg
Bike Erg Calorie
-- Rest 3 mins --
9-12-15 reps of:
Power Snatch@52/34kg
Bike Erg Calorie

Goal- Sub 6-minutes for each interval

C,
30-40-50-60-70-60-50-40-30 reps, for time of:
Unbroken Double Unders

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3

• 200m Run
  *
  15-12-9:

• Air squat

• Push up

• Assault bike (7-6-5 cal)
  *

• 200m Run

For Time:
1. 8-10-12 Hang Power Snatch @ 35-40kg
2. 12-10-8 Box Over @ 60cm
rest 2min
1. 8-10-12 Hang Power C&J
2. 12-10-8 Box Over
rest 2min
1. 8-10-12 Thruster
2. 12-10-8 Box Over

A: SA Kb press 4x5
B1: SA Kb rows 3x12
B2: Push ups 3x18
C1: DB powell raise 2set
C2: Banded over head triceps extensions 2set
D: SA DB biceps curls 2x8

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

WARM-UP

3 rounds:
20sec Jumping Jacks
20sec Up&Down
20sec Air Squat Cross Kicks
20sec Plank Hold

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GYMNASTIC STRENGTH (2/2)

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

2) 10-30 Wall Facing Shoulder Taps video

3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

RPE 4 to 4+

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CONDITIONING

12min AMRAP:

1-2-3-4… as long as you can go

Air Squat x2 (2-4-6-8…)
Sit-Up
Up&Down

Overall RPE 4

For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

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COOL DOWN

Perfect Stretch video