Strength-
5 Rounds of-
50 meters sled push
15 Toes to bar
* Rest no more than 2 minutes between sets.
Metcon-
12 AMRAP-
American KBS 32/20kg
– Every break=40 Double unders
Weightlifting
Session #1 (בבוקס)
1) Snatch segment pull (inch, knees, hip, finish) + Snatch pull- 2 reps of 1+1 – 4 sets
2) Squat Snatch- 5×3 @65% – התמקדו במהירות!!!!!!
3) Snatch push press + OHS- 3+1 x5
Session #2 (עצמאית)
1) Power clean + Front squat + Clean + Jerk- 5 sets, 3 seconds pause in split.
2) Hang snatch high pull- 4×4- flat footed
3) Front squat- 6×4 @77%
Session #3 (עצמאית)
1) Clean segment pull (inch, knees, hips, finish) + Clean pull- 2(1+1) x 4 sets
2) Clean & jerk- 5 x (3+1)@65-75%
3) Press in split– 3×3
4) Snatch balance- 5×3
