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Components

Metcon

Muscle Snatch Complex

Sots Press

Metcon

Squat Snatch

Settings

Workout

MOD 1723

Warm-up

20 min. Trainer´s choice.

Metcon (Time)

Complete the following for time:

30 Power Snatches 60/40//40/25kg
1 mile run*
directly into
30-20-10
-Back Squats 60/40//40/25kg
-SDLHP 32/24//24/16kg KB

Time Cap: 30 min.

1 mile run: 4 x 255m runs + 4 x 155m runs.

Weightlifting

1: Muscle Snatch Complex (5 x 1 on the 90´s climbing.)

Snatch High Pull + Hang Muscle Snatch + Muscle Snatch+ OHS

2: Sots Press (5 x 5 across on the 90´s)

Sub with Snatch Push Press.

3: Metcon (Weight)

OTM x 10 across
Odd: 3 Snatch Balance
Even: 3 Hang Squat Snatch

Heavy and excellent.

4: Squat Snatch (5 x 3 Touch and Go every 2:00 min. climbing.)

Squat Snatch

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 06, November 2018

Male Clients

Michael
Leisch

18:00 Kurs