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  • Sergiy Gabbe

Tuesday 06 Jul 2021

Updated: Jul 5

Warm up

400 m Run


-into-


20 DU/Single skips

15 PVC Shoulder Dislocates

10 Tempo Jump Squat @ 30x0


-into-


20 DU/Single skips

8 BB Snatch Grip Dead Lift

8 BB Snatch Push Jerk

8 BB OHS


Strength (20 min)

High Hang Snatch + Snatch


3 x (2 + 2) @ 60% 1RM

3 x (2 + 2) @ 70% 1RM

2 x (1 + 2) @ 80% 1RM

2 x (1 + 1) @ 85% 1RM


*60 sec rest between sets

Work out


3 x 4min AMRAP


15 Squat Snatch* 42.5/30

Max Double Unders in the remaining time


Rest 1 min between sets


*Power Snatch decrease by 3 reps every round 15-12-9


Rx +: 50/35Kg

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