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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    25.10.19

    Squat

    15 min. to establish a heavy double.


    Partner Wod

    3k Row

    Then,

    100 Burpee pull-ups

    100 Ball slams 30/20

    __________


    Snatch

    3- Position Squat Snatch (floor, knee, mid-thigh)


    3x1 (around 50%)

    3x1 Increase weight (around 65%)


    Snatch Pull

    5x3 (go heavy, but keep good form, around 70%)

    90 sec. rest between sets


    Snatch Push Press

    5x4 (building, around 50-70%)

    90 sec. rest between sets


    Accessory

    As Superset:

    3x10 Single arm dumbbell row

    3x10 Dumbbell bench press