Tuesday 19 th June 2018

SNATCH

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

Thruster 10min alkavalla minuutilla 3@70% 3RM

Kyykky 3x2x80%
Maastaveto nousu helppoon ykköseen, joka noin 75% maksimista
Etukyykky 4x4 (ala-asennossa stoppi)

6 x 1 + 1

Rinnalleveto + ylöstyöntö

30-20-10- reps of
Squat jumps
Box jumps
Walking lunges

Pull Ups-10 reps
Shoulder to Overhead-10reps
Fr Rack Walking Lunges-20reps
KB Swings-20reps
Wallballs-20reps

Build up to a heavy 6RM
No rack

*3 round for time *

100 DU
30 wall ball @10

TC 10'

For Time
-5 PEP
-10 Burpee
-15 Pull Ups
-20 Push Ups
-25 Ring Rows
-30 Hollow Rocks
-30 Superman Rocks
-40 Squats
-50 DU

3x tabatha
Wall ball
Kb swing
box jump

4min (20/10sec)