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