STRENGTH

RX
20 E2MOM
Hang squat snatch
Squat snatch
Overhead squat

Scaled
20 EMOM (ligth weight)
Hang power snatch
Power snatch
Overhead squat

METCON

RX
5 min AMRAP
Muscle snatches 35/25kg

SCALED
5 min AMRAP
Hang muscle snatches

RX+
5 min AMRAP
Muscle snatches 45/30kg

BARBELL

SKILL: 6EMOM AHAP
– 2 clean pull + 1 muscle clean + 1 strict press

Strength:
– 8EMOM AHAP
Clean pull + power clean (3s pause ) + push press

– 10min voor 3x 3 heavy clean pulls
@ 110% 1RM CLEAN, NO DEADLIFT!

WOD:
14EMOM 3s pause catch
– Powerclean
– squatclean
– frontsquat

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