Mi. 7. Sep.
a) mobilty 4min
arm circles (30sec each direction)
instep rotations stretch
handwalks
bird dogs
b) warm up 5min
3 rounds
200/150m row
5 good mornings (empty bar)
5 snatch grip strict press
c) muslce snatch 10min
3-5 sets of
5 muscle snatches @ light weights
d) conditioning 20min
for max reps
0:00 - 2:00
500/400m row
max power snatches 60/40
rest 1min
3:00 - 6:00
750/600m row
max power snatches
rest 2min
8:00-12:00
1000/750m row
max power snatches
rest 2min
14:00-17:00
750/600m row
max power snatches
rest 1min
18:00-20:00
500/400m row
max power snatches