Power clean 5x2
Push press 5x2
CNJ 5x1

Build up to heavy single clean

Power snatch 5x2
Squat snatch 5x1
Front squat 3x3

40 minutes, with partner.
Other:
20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
50 Sit Ups
10 Box Jumps
30 Medball Squat clean 9/6kg (20/14p)
Other:
Row same time.

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
67.5-72.5% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
72.5-77.5% 1RM

3x3 hang power snatch

65-70% of 1 rm snatch

Bench press 5x6 @70%

A.
PVC +Mobility
5’ j. Rope
Poi
12-9-6
Kettlebell Taters
Burpee over KB

B.
Squat Clean
6×10
Rest 2’

C.
AMRAP 5’
30 burpees
Max Rep DB/KB Snatch nel tempo rimanente
Rest 3’
AMRAP 5’
30 DB Snatch
Max Rep burpees nel tempo rimanente
Rest 3’
AMRAP 5’
30 burpees
Max Rep KB/DB Snatch nel tempo rimanente
Rest 3’
AMRAP 5’
30 Kb/DB Snatch
Max Rep burpees nel tempo rimanente

D.

3 RND
4×16 Pistol 8 Per lato
5×20 DB Strict Press
4x 20 doppio DB o KB front rack w.lunges

• 1:00 of:
Assault Bike @ max Kcal

Erilaisia MU-harjoituksia