2020 | WEEK23 | DAY 1

Monday

Warmup flow: https://youtu.be/6qnCHkJ8MgA

Snatch practice

Warmup: ankle, hip, shoulder then...

Snatch Technique A (0:00 – 5:00) Close Grip Overhead Squat: 3 Sets of 3

Snatch Technique B (5:00 – 10:00) 3 Sets: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Snatch Balance

Snatch Waves (11:00 – 22:00) On the Minute x 11: Minute 1: 1 Squat Snatch Minute 2: 1 Squat Snatch Minute 3: 1 Squat Snatch Minute 4: Rest Minute 5: 1 Squat Snatch Minute 6: 1 Squat Snatch Minute 7: 1 Squat Snatch Minute 8: Rest Minute 9: 1 Squat Snatch Minute 10: 1 Squat Snatch Minute 11: 1 Squat Snatch

@ finished on 87,5kg

Metcon

4 sets (A1 – A2 – A3 – A4) A1. 4 x (60-second AMRAP : 30-seconds rest) 12 Air squat 10 DB hang snatch, alternating Max burpees in the remaining time

Rest 2-minutes before A2

@ finished /w 10-11 burpee

A2. 6-minute EMOM (40-second AMRAP: 20-seconds rest) 10 Air squat 8 DB hang snatch, alternating Max burpees in the remaining time

Rest 2-minutes before A3

@ finsihed /w 5-6 burpee

A3. 8 x (30-second AMRAP : 15-seconds rest) 8 Air squat 6 DB hang snatch, alternating Max burpees in the remaining time

Rest 2-minutes before A4

@ finished /w 4-5 burpee

A4. 12 x (20-second AMRAP : 10-seconds rest), rotate through the intervals (1) – Air squat for max reps (2) – DB hang snatch (alternating) for max reps (3) – Burpees for max reps

@ finished on 21-22 air squat / 10 snatch / 10 burpee

Finisher

3 rounds of: 10m Seal walk 2 MU push-ups 3 Planche push-ups 4 Tricep push-ups 5 Russian v-up snaps