Public Whiteboard

Components

Push Jerk

Metcon

Power Snatch

Metcon

Settings

WOD

MOD 1587

Warm-up

20 min.
Get sweaty and flexible.
Movement Progression:
-Push jerks

STRENGTH

1: Push Jerk (10 min. To build up to a heavy Push Jerk.)

No Push Press in this session!
Work on your Jerks!

WOD

2: Metcon (5 Rounds for time)

Every 4 minutes x 5
400m Run
20 Shoulder to Overhead 40/30//30/17kg

Weightlifting

1: Power Snatch (15 min. Build up to heavy Power Snatch)

Start with an empty bar and build up in small steps. 2,5/5kg
The goal of this session is to create a strong turnover and pull yourself under the bar into a power position! No Press outs! It is pull and catch above parallel!
This is crucial in building an elite Snatch!

2: Metcon (Weight)

Barbell Cycling
OTM x 5
5 Touch and Go Power Snatches @ 70%
Rest 1 min.
OTM x 5
3 Touch and Go Power Snatches @ 80%
Rest 1 min.
1 Power Snatches @ 90%

Whiteboard:

Tuesday, 05, June 2018