Tuesday 24 April 2012

deadlift/snatch

wod#1
work up to max jerk=85kg
work up to max deadlift=150kg pr

wod#2 'snatch training'
warmup-barbell snatch complex
then for technique:
3x5 "sots press" 20kg bar
3x3 power snatch from knee (30/35/40kg)
3x4 power snatch from floor (40/45/50kg)
3x3 OHS (50/55/55kg)
3x4 snatch balance (50/50/55kg)
5x2 Squat Snatch (50/55/60/60/65kg)
3x5 snatch pulls (80/90/100kg)

wod:
15mins to work up to max squat snatch = 70kg


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