Barbell(time/percentage)
“Snatch Work”
Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)
1-2-3 Sets: Squat Snatch + Hang Squat Snatch (above knee) + Hang Squat Snatch (below knee) + Paused Overhead Squat (dipte 2 sn bekle!)
4-5-6 Sets: Power Snatch + Hang Power Snatch (above knee) + Hang Power Snatch (below knee) + Paused Overhead Squat (dipte 2 sn bekle!)
*Sets/1-2-3 with 55-65% of 1RM Snatch
*Sets/4-5-6 with 65-70% of 1RM Snatch
METCON
3 Rounds
4:00 Work / 2:00 Rest
16 Toes to Bar
16 Alt. Dumbbell Hang Snatch (25/15 kg)
12 Handstand Push Up
8 Alt. Pistol
In the remaining time; max Bar Muscle Up