Monday 01.10.2018


Fitness:

1) Overhead Squat, 5x5

2) Pausing Snatch Deadlift, 5x5

3) Power Santch, 5x5

Performance:

1) Overhead Squat, Heavy Single

2) Snatch Balance, Heavy Single

3) Snatch, Heavy Single

Competition:

1) Snatch Balance, 4x5 (50/50/55/60%)

2) Snatch, OTM x 12

min 1-3 (Snatch Pull+Hang Squat Snatch+Squat Snatch)

(62/65/68%)

min 4: Rest

min 5-12 (1 Squat Snatch)

(72/74/76/rest/74/76/78/rest)

off the clock: 3x1 Squat Snatch

(83/85/87%)

3) Gymnastics Conditioning:

AMRAP 6:

5 Strict Toes to Bar

5 Strict Handstand Pushups

directly into...

AMRAP 4:

5 Kipping Toes to Bar

5 Kipping Handstand Pushups


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