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Components

Metcon

Snatch Complex JCW 1

Snatch Complex JCW 2

Snatch Complex JCW 3

Squat Snatch

Snatch Grip Deadlift

Settings

Workout

MOD 1738

BOOT CAMP

Metcon (AMRAP - Reps)

In teams of 2,
AMRAP 30 min. of:
2-4-6-8-10-12-14-16-18-20-22-24-26-28-30....
-Toes To Bar
-Weighted Box Step Overs
-Thrusters (same objects as BSO)

*Every 3 minutes both partners perform 10//7 synchro Burpees.

Weights: 2x22,5kg/2x15kg DB or 2x24/2x16//2x16/2x8kgKB

You may wear a weightvest...
Split reps among partners as you like.
Every 3 minutes perform 10 synchronized Burpees wit your partner.(@min. 3,6,9,12,15,18,21,24,27)

Weightlifting

Snatch Complex JCW 1

1 Lift off (3 sec. hold)
1 Pull (3 sec. pause mid thigh)
1 Hang Muscle Snatch
1 Drop Snatch (stay in bottom position)
1 Sots Press
2 Overhead Squats
1 Squat Snatch

@ 30 - 35 - 40 - 45 -50%
2 minutes / lift

Snatch Complex JCW 2

1 Pull (3 sec. pause at knees)
1 Hang Power Snatch
1 Snatch Balance
1 Snatch Push Press
1 Overhead Squat
1 Squat Snatch

@ 60 - 65 - 70 - 75%
2:30/lift

Snatch Complex JCW 3

1 Squat Snatch (3 sec. pause at knees)
1 Snatch Balance

@ 80 - 85 - 90 - 90 to 95%
2 minutes / lift

Squat Snatch

10 minutes to build up to a heavy Snatch

Snatch Grip Deadlift

@ 110 to 120%
Pause at knees
1:30/lift

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

Whiteboard:

Saturday, 24, November 2018

Male Clients

Wolfgang
Peischl

BOOT CAMP

173 Reps

Knie zur Brust / 16kg / 20kg / 7Burpees with Robert

Female Clients