3RM Hang Power Snatch

Partner workout

10min AMRAP
1 rope climb
4-6-8-10... shoulder to overhead 50/35

Rest 4min

10min AMRAP
5 box jump 60/50
4-6-8-10... double DB reverse lunge 2x22,5/15

You go / I go (full rounds with partner)

CONDITIONING (2/3)

4 rounds, 90sec ON, 30sec OFF
(32min total, A+B+C+D is one round)

A: Row 45sec + remaining time Wallball
B: Row 45sec + remaining time SDHP @40/30kg
C: Row 45sec + remaining time Box Jump 60/50cm
D: Row 45sec + remaining time Push Press

Overall RPE 3 to 4, not all out.

This week we do 4 rounds and the rowing time is 45sec. There is no rest between rounds.

3-5 rounds, rest as needed:

1) 15-25 GHD Sit-Up
2) 10 Double KB Squat
3) 50 DU
4) 5-10 Strict C2B

RPE 3

Optional Accessory:

3 rounds

Run 400m
15-25 GHD Sit-Up

RPE 3

Optional Accessory:

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed between
1) 10 Plate Sit-Up (feet anchored)
2) 5-10 Strict TTB

RPE 3-4

Optional Accessory
GYMNASTIC STRENGTH

Cumulate 2min L-Hang

Brake the sets as wanted.
RPE 3-4

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 30-60sec Active Hang video
2) Banded Core Hold video

RPE 3

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, res as needed

1) 15-25 GHD Sit-Up
2) 5+5 KB Windmill
3) 1-2 Skin the Cat

RPE 3

Optional Accessory
CONDITIONING

5 rounds for time

10 TTB
10 STOH @60/40kg

RPE 3 to 4

Target: unbroken sets. Tailor the loading to fit your fitness level.