Every 2min for 5 Rounds
8 hang power snatch 50/35
8 overhead squat

3 x 5

4x6 @60%

ring függő mérlegek

10' Melegítés: classic gymnastic +core
2*10 front bend
2*10 side bend

5' 2*2*10 fekvésbe db emelés
2*2*10 fekvésbe bend emelés

SKILL 15 '
WOD: time cap: 10'
10" hollow 10" arch 10" front plank 10" side 10" other side 10 Sec rest

4x4 @ 82%

EMOM 32 min:

1) 10 front squats
2) 8 d-ball cleans
3) 17 cal row / ab / ski
4) rest

VX7A

Increase 1 rep per minute

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

5 rnds for time:
5 HSPU / pike push up
10 DU
5 devil press
10 DU

T.C.: 10'

3-4 rds:
10+10 Bent over Row w/ DB/KB
10 DB Bench press
10-20 GHD sit up
Rest as needed...