TOUCH-AND-GO POWER SNATCH

Every Other Minute on the Minute x 14 (8 sets):
At Minutes 0, 2: 7 Touch-and-Go Power Snatches
At Minutes 4, 6: 5 Touch-and-Go Power Snatches
At Minutes 8, 10: 3 Touch-and-Go Power Snatches
At Minutes 12, 14: 7 Touch-and-Go Power Snatches

Each set should be heavy for the rep range. These should be true touch-and-go without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singles as needed.

This is a repeat of exposure 4 from this cycle.

Post loads to comments.
Exposure 7 of 8

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For Time:
15-12-9-6-3
Dumbbell Deadlifts 50/35
Dumbbell Thrusters 50/35

Post time and Rx to comments.

Run 400m
30 Wallball
30 Power snatch (42.5/30)

3x10 Hang Clean

WOD:
7Min AMRAP
10 Air Squats
10 Push Press (DB or Barbell)
10 Lunges
10 Situps
5Min AMRAP
Rest 2Min
3Min AMRAP

Post:
3x1Min Plank

Ojentapunnerrus yhdellä käsipainolla niskantakaa, istuen

4x10

6RFT
3 Seated Jumps
20m Sprint

Sit on a box and jump straight up. Reset and repeat. Upon landing the 3rd jump, immediately sprint 20m.

WARM-UP
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings

*Switch to Double Unders at halfway

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

For Time:

400m run
5 x Cindy
400m run
5 x Cindy
400m run

Wear a Weighted vest....

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

• venyttelyt 30 min

For time
3 rounds
Back squat x 12 (104 kg/ 75 kg)
Box over burpee x 12 (75 cm/ 60 cm)

Time cap 15 minute