Technique: Snatch

MetCon: 21-15-9

OHS
T2B

Workout of the Day
A.
Take 12-15 minutes and build to today’s 1RM Clean and Jerk

B.
Complete as many rounds and reps as possible in 15 minutes of:

Ground to Overhead x 10 reps (135/95 lbs) 60/40kg
100 Meter Run (2 okrążenia)
Burpee Pull-Ups x 10 reps
100 Meter Run (2 okrążenia)

Ohjattu huoltomobbi klo 18

Voit ottaa oman patjan mukaan. Suosittelen pitkiä housuja sekä paitaa.

Snatch deadlift 80kg
ring pulls
push ups

Snatch 3x3
Snatch pull 3x3

2min Power Clean + Push Press 50/35kg
1min Rest
2min Back Squat 50/35kg
1min Rest
2min Double Unders

3 Rounds, AMRAP, 2min Rest between rounds

Recovery wod:
20-30min:
6 forward rolls
6 backward rolls
10+10 box step ups
mobility 5min
10min row/run/ski/ad/du's
20 supermans

5 rounds
3 muscleups
3 frontsquats 75% of your 1rep max

10 x leuanveto
10 pistols each leg
10 pushups
10 toes to bar
10 squats
10 dips
10 v-ups
10 hspu
10 knees to elbows
10 burpees

3 rounds
25 boxjumps
10 Clean and jerks 50kg/35kg