26. Mai 2026
Tuesday: Snatch
Warm up:
4 min AMRAP:
3 Shuttle runs (2 x 7.5m)
7.5m Death march
10 Rocking push-ups
10 Anterior floor rotations
10 Arch lift offs
Weightlifting: Power Snatch
Warm-up:
2 rounds for quality: *:
5 Snatch deadlifts
5 Snatch pulls
5 Hip power snatch
5 Power snatch
*First round with empty barbell from mid shin, second round with 30/25kg
Paused Power Snatch (below + above the knee)
1. Build to today's heavy double.
Drop and go. On the first lift you have to pause 3 sec below the knee, on the second 3 sec above the knee.
2. 6 x 1 @ 80-90% of 1.
Alternate between pause below the knee and above the knee on the down sets.
WOD prep:
10 Kip swings
5 Strict knee raises
5 Kipping leg raises
3-5 TTB
5 Power snatches, tng
10 Wallballs
WOD:
5 Rounds for time:
10 Power snatches 45/30kg
15 TTB / Hanging leg raises
20 Wall balls 9/6kg
Time cap = 18 min