12.12.2024

Strength
A.  snatch balance 4 sets of 2 reps-  keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.
 
B. hang snatch x 6 sets
set 1-2 @60%
set 3-4 @70%
set 5@ 75%
set 6 @ 75+%
 
WOD
"Swing and a Miss"
3 rounds for time
21 reps KB swings 53/35
15 reps KB goblet squats. 53/35
9 cals row