190410

ONSDAG

Skill/Strength

Snatch 15 min (If you can’t do squat snatch do power)

Work up to 70% and do all sets at that weight, fast singles is ok. Rest 2 min between sets

5-5-5

Metcon

For time, TC 15min

-15 Squat snatch 40/30kg
-15 Pull up
-20 Box jump over

-12 Squat snatch 45/33kg
-15 Pull up
-20 Box jump over

-9 Squat snatch 50/35kg
-15 Pull up
-20 Box jump over

-6 Squat snatch 55/38kg
-15 Pull up
-20 Box jump over

-3 Squat snatch 60/40kg
-15 Pull up
-20 Box jump over

L1: 52/34-61/43-70/47-83/56-102/65kg, chest to bar pull ups
L2: RX
L3: Power snatch 30/20kg on all, 5 pull ups, box walk overs
L4: Power clean 30/20kg on all, 15 ring rows, box walk over