06.02.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dogs


Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS

Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 1 snatch balance- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 squat snatch start with 60-65% your 1 RM and build


WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps