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10. Dezember 2025
Functional Fitness
Wednesday: Snatch
Warm up:
4 min AMRAP:
30 Single unders
10 Squat to stand
10 Lunges with side bending
10 Kip swings
Weightlifting: Power snatch
Warm up: With an empty barbell
10 Snatch deadlifts
10 Snatch high pulls
10 Hang muscle snatches
10 Hip power snatches
10 Hang power snatches
Hang Power Snatch
1. Build to today's 3RM.
2. 3 x 1 @ 90% of today's 3RM.
3. 3 x 1 @ 80% of today's 3RM.
WOD prep:
5-8 Strict knee raises
3-5 Hanging leg raises to 90°
3-5 TTB
2 min DU practice
WOD:
For time:
80 DU / 120 SU
30/24 cal Echo bike
40 TTB / Hanging leg raises to 90°
30/24 cal Echo bike
80 DU / 120 SU
Time cap = 18 min
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