STRENGTH
E4M for 12′
5 Back Squats @ 85%
OLYMPIC WEIGHTLIFTING
EMOM 5′
Snatch High Pull + Power Snatch + Hang Snatch @ 30-40%
—
3 Sets of
5 Snatches @ 80%
rest 1′
3 Snatches @ 85%
rest 1’30
1 Snatch @ 90%
rest 1′
METCON
AMRAP 15′
30 Air Squats
20 Cal Row
10 HSPU
ACCESSORY WORK
Strength
2KB Front Rack Walking Lunges – 3 x 10 – rest 1′
Barbell Hip Thrusts – 3 x 8 @ 30X1 – rest 1′
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Gymnastic
Ring Ice Cream Maker – 3 x 5 – rest 1′
Strict Chest To Ring (or Ring Pull Ups) – 4 x 6 – rest 1′ // False Grip !
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Conditioning
BikeErg
8 x 1000m – 1′ easy pace
AEProgramming 