DATE

WARM-UP
5 Sets:
200m Jog
10 Alternating Single-Leg Toe Touches
10 Inchworm + Push-up
10 Samson Stretch
10 Alternating Toe Touch in Plank
10 Air Squat + Good Morning“

POWER
Squat Snatch from blocks (below the knee) (1 Rep-Max of Snatch)
2 x 3 @ 50%
1 x 3 @ 60%
2 x 3 @ 70%
2 x 3 @ 75%
2 x 3 @ 80%

Snatch Grip Push Press + Snatch Balance (1 Rep-Max of Snatch)
1 x 3+3 @ 50%
1 x 3+1 @ 60%
2 x 3+1 @ 70%
2 x 3+1 @ 75%
2 x 3+1 @ 80%

Snatch Pull from blocks (1 Rep-Max of Snatch)
1 x 3+3 @ 70%
1 x 3+1 @ 90%
2 x 3+1 @ 100%
2 x 3+1 @ 105%
2 x 3+1 @ 110%

STRENGTH
Back Squat (1 Rep-Max of Back Squat)
1 x 3 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 80%
2 x 2 @ 85%

METCON
EMOM 20:
Min. 1 | 1:00 calorie Row
Min. 2 | :30 Ring Dips

ASSCESSORY
4 Sets:
:20 Pike-ups on the Rower
– Rest :10
:20 Sit-ups
– Rest :10

your
SCORE

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More
WORKOUTS

2022/06/20 Workout of the Day

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

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