WARM-UP (12 min.)
Part 1
3 rounds of:
6 inch worms
30 high knees (knie heffen)
6 lunges to samson stretch hold 3 sec
6 tuck jumps
Part 2
3 rounds with an empty barbell of:
5 romanian deadlifts
5 strict high pulls
3 snatch grip behind the neck press
SPECIFIC WARM-UP (8 min.)
w/ empty barbell
2 x 5 snatch high pulls
2 x 5 muscle snatch
1 x 5 snatch balance
1 x 5 full snatch
From here:
Build up your weight for the accessory part
ACCESSSORY (10 min.)
(!) No touch ‘n go for now. Reset your setup for each lift. Consistency over Intensity!
Perform 5 sets of:
1 power snatch
1 full snatch
TRIPLE-UNDER PRACTICE (4 min.)
In these 4 minutes try to find your triple under(s), double under or any form of cardio that burns your shoulders to the max!
WORKOUT PREP (5 min.)
Find your workout weight
– De 5 power snatches moeten touch ’n go uitgevoerd kunnen worden om het juiste tempo van deze workout te bereiken
2 rounds of:
10 triple-unders / double-unders / 0:15 attempts
5 power snatches
WORKOUT (9 min.)
5 rounds for time of:
30 triple-unders / double-unders / 0:45 attempts
5 power snatches 35/50kg