Week 3 Training 1

2 rounds of:

10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)

2 rounds with empty barbell:

6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch

A) Snatch Complex

6 sets of: 1 x Power Snatch + 1 x Overhead Squat + 1 x Squat snatch

Rest as needed between sets

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

Then with this weight do

3 sets of 1 x squat snatch w. 4 sec in catch

Rest as needed between sets

b) Double DB Shoulder press

E2MOM 10

1 x Wall walk + 6 x Double DB Shoulder Press

c) WOD

For time

4 rounds
10 Ring rows/Pull ups
20 Thrusters @20/30 Intermediate: @25/35
10 Power Cleans

TC: 17

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