Hang Power Snatch 3,3,2,2

6x2/4@100%

150 min

1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min
C. RMU practice for 40 min
- Progressions
- MU 2 x 1 reps + attempts

2.JG SC 19.3.2018
A. 5 sets of forearm assisted HS hold

3.Weightlifting from ATP PS 19.3.2018
A. 8-10 sets: 2-position snatch below the knee, above the knee, go e. 60-90 sec.

4.Conditionging from ATP SC 23.3.2018
A. 10 min EMOM of "Machoman"
3 power clean + 3 FS + 3 push jerk, reps UB
Done @ 35 kg
171/179

5.Rehab, 2 rounds:
- Reverse hyper 12 x 4 kg
- GHD hip extension x 15 reps
- Gymnastic swimming x 1 rnd

Kraft: Backsquat
1-1-1-1-1

5 Rounds for time of:
10 Box Jumps
10 Wall Balls
10 Burpees
10 Clean& Squat 40 kg

1 Round Max Clean & Jerk 105#

WOD:
12 Minute AMRAP
-15 Hang Clean (95/65)
-15 Hand Release Push Up
-15 Toes to Bar (did 1 rnd, subbed GHD situps)

Jackie

1K Row

50 Thrusters (45/30)

30 Pullups

Did 100lbs assisted pullups.
My last time was 12:00.

2 Sumo Box Squat on the min for 10 min at 155#

WOD:

15.12.9.6.3
Kettle Bell Swing 24kg
Burpee Box Jump 24″
Toe’s to Bar

In 15 min, find your 5 RM power clean of the day

Power clean + clean & jerk, four sets.

1st min 15 cal ski
2nd min 15 heavy kb swings
3rd min 30 DU
4th min rest