Toes to bar practice

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Amrap30

4-6-8-10...

DB's box step overs
Alternating DB hang snatches
Burpees to target
Toes to bars
Shuttle runs

Hang Power Snatch + Snatch Balance

6 x ( 2 + 2 ) x Every 1:30

5 x 8

Go every 2:30

4 x 5 reps

Go every 1:30

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

5 hang clean, 50kg
5 front squat
5 shoulder-to-overhead
5 bar-facing burpees

AMRAP 2 x 3 Rounds ( Rest 1:00 Between rounds )

7 Power Cleans 60/42,5kg
5 Jerks 60/42,5kg
3 Front Squats 60/42,5kg

The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.

LÄMMITTELY

3 kierrosta:

3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x5min ergo, 1 min lepo kierrosten välissä

1min kevyt
3min keskiraskas
1min kevyt

"Baseline" fot time:
500m Row
40 Air squats
30 Ab-mat situps
20 Pushups
10 Pullups