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Components

Deadlift

Metcon

Snatch Complex

Snatch Balance

„HEAVY TIMED ISABEL"

Settings

Workout

MOD 1687

Warm-up

15 min. Trainer´s choice.

STRENGTH

1: Deadlift (15 min. to build up to a heavy triple.)

Deadlift

This is not necessarily a 3RM attempt more of a warmup for the Wod.
Still go heavy.
Work in teams.
3-3-3-3-3-3-3

2: Metcon (3 Rounds for reps)

3 minute AMRAP:
24/16//16/12 Cal. Bike
12 Deadlifts 70/45kg
12 Bar Facing Burpees

Rest 3 minutes

3 minute AMRAP:
24/16//16/12 Cal. Bike
9 Deadlifts 90/65kg
9 Bar Facing Burpees

Rest 3 minutes

3 minute AMRAP:
24/16//16/12 Cal. Bike
6 Deadlifts 110/85kg
6 Bar Facing Burpees

Bike is a buy in.
Remaining time DL/Burpees.

Weightlifting

1: Snatch Complex (10 Rounds, climbing every 90 sec.)

Snatch High Pull + Power Snatch+ Squat Snatch

Start @ 30% and add 5/2,5/1kg
Untilgbar you found a challenging weight and Stick with it over the remaining rounds.

2: Snatch Balance (Every 90 sec 7 x 3 @ 60%)