DATE

2022/06/23 THURSDAY | 108 COMPETE

WARM-UP
3 Sets:
:20 work/:10 rest
Shoulder taps
Jumping jacks
Up-downs

2 sets:
10 ATY raises
5 Single-arm Dumbbell strict presses/arm
10 Dumbbell front squats
10 Kettlbell swings to shoulder height

3 sets:
5 Kettlebell swings
5 Dumbbell thrusters
– Rest :30 between sets.“

POWER
Snatch + Hang Snatch (below the knee) + Overhead Squat (1 Rep-Max of Snatch)
3 x 2+1+2 @ Up to 50%

Snatch + Hang Snatch (below the knee) (1 Rep-Max of Snatch)
2 x 1+2 @ 50%
2 x 1+2 @ 60%
2 x 1+2 @ 70%
2 x 1+1 @ 80%
3 x 1+1 @ 85-90%

Snatch Pull + Hang Snatch Pull (below the knee) (1 Rep-Max of Snatch)
1 x 1+2 @ 70%
1 x 1+2 @ 80%
2 x 1+2 @ 90%
2 x 1+2 @ 100%
2 x 1+1 @ 105%

METCON
AMRAP 9:
9 Deadlifts (70/102Kg)
3 Wall walks

ASSCESSORY
Barbell Squat Jump
3 x 5 @ light