Attivazione snatch
Attivazione:
20 good morning+ Press
2x 20″ banded in isometrica
+
10 seated bb Press with banded
3 sotts press
3 tall muscle snatch + 3 ohs
3 muscle snatch
A) Snatch w/pause @ the knee + Snatch – 8 x 1+1 @ 65-82,5% go every 1:00-1:30
Attivazione front squat
2 sets of:
lat.banded a 1/2 squat 12 a dx 12 a sn
15 banded squat
15 Goblet squat
Front squat- 5-4-3-2-1 @ 78%+ rest 2:30-3:00 between sets
2-3 Sets
0:30 Weighted plank
8-12/side Pallof press
8-12 Hanging leg lift
– Rest as needed between sets
5 x AMRAP 3 @ hard, repeatable
#1 – 500m Row + SkiErg for distance in remaining
#2 – 1000m BikeErg + Row for distance in remaining
#3 – 500m Ski + BikeErg for distance in remaining
#2 – 1000m BikeErg + Row for distance in remaining
#1 – 500m Row + SkiErg for distance in remaining
– BikeErg @ very easy or rest 2:00 between AMRAPs –
— Rest 5:00 before part B
Wod
5 Rounds
7 mt Handstand walk
14 GHD sit-ups
1 leg less
Movement options.
HSW → reduce distance (3-5m) → 3 Wall walks
Skill
Handstand holds
B1. 2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
– Rest as needed b/t exercises and rounds –
B2. Handstand hold – Accumulate 2:00-3:00 on your hands*
* Give yourself no more than 10-minutes to accumulate this time