Muscle Snatch 4x2

4x 2x Power snatch + ohs w 2s pause @bottom. Use weight that you can perform technically well.

Snatch grip DL 3x4 (use 90-120%)

2-4 rounds:
1-4 dip (6-10s negative)
1-4 russian dip
1-4 strict dip

Front Squat 12-10-8-6 reps. Add weight for each set.

Accesory:

3 rds

10-12 Strict TTB
8-12 Ring Dip
8 m Hs Walk

Joka alkava 3 min x 5

5 + 5 yhden käden thruster käsipaino
10 käsipainon yli burpee
1 m käsilläkävely

• 3 Sets of:
Strict Handstand Push Ups 15-25/12-18 reps
Seleziona un numero di reps tale da poter essere completato unbroken o in massimo 3 serie a breve
distanza l’una dall’altra
Rest as need each sets

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Bird Dog/side
rest 15sec
30sec Ring Plank
rest 15sec
30sec Plank March
rest 15sec
5 Plank Walk Outs
rest 60sec

3 sets:
20m walking lunge
10-15 seated Arnold presses

Pre-WOD:
Find 3RM bench press with a pause between reps (185#)

WOD:
12min AMRAP
- 2 HSPU (w/parallette if possible)
- 4 deadlift (225/155#)
- 6 T2B

Post WOD:
- 5min plank

Completed 8 rounds + 2 HSPU + 4 DL + 2 T2B. Used 185# for DL. 3 rounds of HSPU with Abmat before resorting to negatives. Progress ... slow but steady.

3 Sets
5 Kettlebell Bottom Up Press
5 Kettlebell Bottom Up Rack Reverse Lunge
20m Kettlebell Bottom Up Rack carry
rest as needed

10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
bench press 80kg.
front squat 105kg.