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