Barbell
“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 Bars (S1; 16 K2E or 18 V-Ups)
16 Alt. Dumbbell Hang Snatch (25/15 kg)
12 Strict Handstand Push Up (S1;8-10 Kipping HSPU – S2; 14-18 Hand Release Push Ups)
8 Alt. Pistols (S1; 6R+6L Pistol With Gymnastic Rings)

In the remaining time; Max Bar Muscle Up (Scale Opt: C2B Pull Up – Pull Up – Jumping or Banded Options)