Week 3 Training 2

2 Round - with a stick

10 x Dislocations
10 x Sotts press
10 x Overhead squat

3 Rounds - with empty BB

5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat

5 sets of: 2 x Hang Power Snatch + 1 x Power Snatch

Rest 2 min between sets.

Comment: Do some warm up sets and then build up in weight over the 5 sets.

With this weight do

EMOM 5

1 x Hang Power Snatch w. 3 sec pause in your hang position (above knees).

B) Rope Climb

5 Rounds

1 Rope Climb (get as high as possible)
10/14 cal assault bike

TC: 9

3 Rounds

10 Burpees over bar
12 Deadlift, @30/45 Intermediate: @35/50

Rest 1 min

3 Rounds

8 Burpees over bar
10 Back squats, @30/45 Intermediate: @35/50

Rest 1 min

3 Rounds

6 Burpees over bar
8 Shoulders to overhead, @30/45 Intermediate: @35/50

TC: 15

Comment: Back squat = Do a Clean and then push press over your head to your back rack position.

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