190208

FREDAG (TGIF LÄNGRE NER)

SKILL/STRENGHT
As a part of warm up
Snatch balance with bar 3 sets with 5 reps
Make them perfect, speed down and press up

Then

In 15 min, work up to a challenging weight
Snatch complex
– 1 Power snatch
– 1 Squat snatch
– 1 Overhead squat

Beginner do
– 2 Power clean
– 1 Front squat

METCON
For time TC 20min
Row 500m
– 25 Power snatches 30/20kg
– 50 Double unders
Row 400m
– 20 Power snatches 30/20kg
– 50 Double unders
Row 300m
– 15 Power snatches 30/20kg
– 50 Double unders
Row 200m
– 10 Power snatches 30/20kg
– 50 Double unders
Row 100m
– 5 Power snatches 30/20kg
– 50 Double unders

L1: –
L2: RX
L3: 20/15kg, 25 double unders
L4: KB swings, single unders

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FREDAG TGIF
Snatch balance with bar 3 sets with 5 reps
Make them perfect, speed down and press up

Then

In 15 min, work up to a challenging weight

Snatch complex
– 1 Power snatch
– 1 Squat snatch
– 1 Overhead squat

Touch and go

Female and teens and beginners weightx1,5

Beginner do
– 2 Power clean
– 1 Front squat

METCON

In teams of 2

For time TC 20min
Row 1000m
25 Power snatches 30/20kg

100 Double unders
Row 800m
25 Power snatches 30/20kg
100 Double unders

Row 600m
25 Power snatches 30/20kg
100 Double unders

Row 800m
25 Power snatches 30/20kg

100 Double unders

Row 1000m
25 Power snatches 30/20kg

100 Double unders

Buy out: 50 burpee over rower

Scale the Double unders to single unders and add 50 rep