Snatch Deadlift + High Hang Power Snatch (pocket level)
7 x (2 + 1) @ 50-65% (power snatch)
Send off 1:30

Optional Accessory

GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 V-Up + 10 Hollow Rock

2 rounds:

10 strict ttb / strict knee raise
30 russian twists
45s plank hold

rest 1:00 between rounds

5 Rounds of:

10 Deadlift
1 Clean and Jerk
10 Back Squat
(185/135)

Ennen jokaista treeniä, niin kaun kuin toisin mainistaan

5*30 vatsaa, erilaisia
4*15-20 back extension

TBATBATBA

Strength
4 Rounds of:
Bench Press x5
Jump Squat (DB's or BB) x12
Paloff Press with band x12/side

then 3 rounds of:
Barbell Sumo Deadlift x5
Chin Up x max reps
Plank Hold 1-2min (if you can hold for 2 mins add weight to your back next set)

Don't rush through the rounds. Take your time and rest approx 1min after each round

Tuesday 27th February 2018

HAPPY BIRTHDAY MATTEO!

MID-HANG SNATCH

Work up to a heavy Mid-Hang Snatch for the day.

Post loads to comments.

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For Time:
100 Alternating Leg Dumbbell Overhead Reverse Lunges 50/35
200 Double-Unders
100 Sit-Ups
50 Russian Kettlebell Swings 32/24kg

The Lunges are Single-Arm Overhead and should be split evenly between the left and right arm. Perform a set of 10 Alternating Reverse Lungs with the dumbbell held overhead in the left arm, then switch arms and perform a set of 10 with the dumbbell held overhead in the right arm. Repeat for 5 sets each arm to complete the 100 total reps. Scale load to be able to complete sets of 10 reps unbroken, or to the front rack as needed. Scaling for Dubs is 300 Singles or 50 attempts. The Kettlebell Swings should be heavy for you, but unbroken on the top end.

Post time and Rx to comments.

Teams of 3 (25:00 Time Cap)

For Time:
75 Box Jump Overs
50 Power Snatches 50/40

50 Lateral Burpees
50 Power Clean 50/40

75 Box Jump Overs

5x400m run
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