2019.01.30 Szerda
A. Warm-up: Gymn. + 3 sets of:
10 Down-ups
10/10 Upright row @ easy KB
10/10 Suitcase Deadlift @ easy KB
10 PVC pass throught
10 PVC OHS
B. Barbell warm-up for Snatch
Then..
Pause squat snatch @ daily max in 10 mins.
*3s. pause at the bottom pos.
Open: Power snatch (technic)
C. 3 Rounds for time: TC: 9’
RX: 100 Double-unders
20 Alt. Dead stop KB snatch @ 24/16kg
Open: 50 Double-unders / 125 Single-unders
20 Alt. Dead stop KB snatch @ 16/8kg
D. “Accessory”
30s. Single-arm KB front rack hold – left
30s. Single-arm KB front rack hold – right
30s. Plank
Rest 30s.
x 3 sets