OLY BY GSPLAVILLEWYS
4 x 1’ON / 1’OFF :
15/12 Cal row + Max hang Power snatch 40 kg
EMOM 10′
1 Hang Power Snatch + 2 Hang Squat Snatches @ 50%~85 %
Increase weight every 2 minutes
EMOM 10′
1 Hang Squat Snatch
Keep Climbing until Max
Snatch Pull – 3 x 3 TNG 3sec eccentric @ 110%
TBA from set up snatch positon – 5 x 5
STRENGTH – MAX EFFORT
Heavy Single – Front Squat
Bulgarian Split Squat – 3 x 8/8
Sumo Deadlift – 3 x 10
Seated/Lying Banded Leg Curls – 100 reps
METCON
FOR TIME
21-15-9
Cal Row
Chest to Bar Pull Ups
— 2′ rest —
3 Rounds Of
20 DB Snatches @ 22.5/15
40 Air Squats
ACCESSORY WORK
Cardio
SkiErg
6 x 500m – rest 1′
LEADERBOARD
AEProgramming 