Strength 1
Power Snatch + Hang Squat Snatch + Overhead Squat 1×3
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Strength 2
Snatch Pull 3×3
3×3 Snatch Pull @80-90%
WOD
12 AMRAP:
6-9-12-15-18-21-…
Alt. Hang Clean and Jerk (22.5/15 kg)
Sit-Ups
Acc: (if time permits)
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-
GYMNASTICS CLASS 20.30
Isometric Work
9 EMOM
Max. Pull Up Hold
Max. Box Assisted Hanging Hollow Hold
Max. Handstand Hold
27 EMOM
10 Chin Ups
10 Handstand Push Ups
30 sec. KB Front Rack hold
10 Toes to Bar
12 Alt. Pistol Squats
30 sec. KB Overhead Hold
10 Parallel Bar Dips
10 Narrow Pull Ups
30 sec. KB Suitcase Hold