WEIGTLIFTING
A. Death by Snatch
2 Hang Snatch
1 Full Snatch
Every 90” add 2,5kg tot on the barbell - Start the exercise @50%1RM
STRENGTH
B1. Front Squat
5x2@85% 1RM
1 ’rest
CONDITIONING
"DIRTY 30"
C1. For Time: 30 Box Jumps (24′′/20′′) 30 CTB Pull-Ups 30 KBS (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees 30 Double-Unders
C2. EMOM 9’
min 1: 300m run
min 1: rest
min 1: 20 DB Snatch@22,5-15