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  • Sergiy Gabbe

Thursday 01 Jul 2021

Updated: Jun 29

Warm up


2 Rounds


10 PVC Shoulder Dislocates

10 PVC Behind the Neck Press

10 PVC Kanga Squats


-into-


3 Rounds


5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats


*Catch each Hang Power Snatch a little lower with each rep.


Strength (20 min)

Squat Snatch


2 x 3 @ 60% 1RM

2 x 3 @ 70% 1RM

2 x 3 @ 75% 1RM

3 x 2 @ 80% 1RM


*60 sec rest between sets

Work out

AMRAP x 12Min


1 Rope Climb

200m Run

5 Power Snatch 60/42.5kg

200m Run


Alt Body Weight Workout


Skill

5 x 10 Push ups @ 3010

5 x 10 Jumping Squats @3010


Work out

AMRAP x 12 min


10 Up-Down

200m Run

10 Broad jumps

200m Run

10 V-Ups

200m Run

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