DATE

2022/10/09 SONNTAG Lessonplan

AMRAP 7:
7 box jumps (20/24″)
7 power snatches (25/35 kg)

DYNAMIC WARM-UP | 13:00
2 sets:
:30 PVC pass thru
:30 push-ups
:30 scap pull-ups/ kip swings
:30 wall squats
– Rest :10 between movements and sets.

2 sets:
:30 alternating step-ups
:30 ring support hold
:30 strict pull-ups
:30 overhead squat
– Rest :10 between movements and sets.

POWER SNATCH | 10:00
5 hang snatch pulls
5 hang muscle snatches
5 hang power snatches

5+ top-to-top hang power snatches
5+ top-to-top power snatches

BUILD-UP/ STRENGTH | 10:00
Every :30 for 10 sets:
2 touch and go power snatches

BOX JUMP AND MINI-ROUND | 4:00
2 sets:
5 box jumps
5 power snatches (workout weight)
– Both sets AFAP.

STRETCHING | 9:00
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves