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COMPETITION - Sa 18.09.21

For athletes who need more than normal programming.


if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.

 

1. Strength

Back Squat, Work up to a heavy single


2. Lifting

5×1 Snatch Pulls 110% of best Snatch

all with the same weight


3. Barbell Conditioning WOD


Single WOD version:

For Time:

30 Snatches for time, 60/40kg

30 Clean and Jerks for time, 60/40kg

30 Thrusters for time, 60/40kg


Do every 5 min: (start at 0:00) with a 400m Run.


Partner WOD version:

For Time:

60 Snatches for time, 60/40kg

60 Thrusters for time, 60/40kg

50 Thrusters for time, 60/40kg


Partner A ist starting at the Snatches

Partner B is Running the 400m

-> Change every 400m till the reps are done

*50 reps together

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