Monday 05/12/2022
FITNESS
Monday
05/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Build to a 1RM Snatch
*go every 2min
5 Rounds of:
3 Hang Snatch @2x22,5/15kg
6 Burpee pull
9 Deadlifts @80/60
*Rest 1:1
COMPETITION
Monday
05/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
x 5/side
A.
Build to a 1RM Snatch
*go every 2min
B.
Build to a 1RM C& Jerk
*go every 2min
C. (Optional)
Build to a 1RM Back Squat
**go every 2min
D.
5 Rounds of:
3 Hang Squat Snatch 60/40kg
6 Hign Box Jumps
9 Deadlifts @100/65kg
*Rest 1:1
E.
5 Rounds of:
3 Bar Muscle ups
6 double dumbe hang C&J @22,5/15kg
9 DB Front squats
*Rest 1:1
