Station 28 – Funktionel Træning

Warm Up (Power Snatch) (No Measure)

2 Sets

8ea Side Lying Delt Raise

8ea DB/Plate External Rotation

12 alt Cossack Squat

4ea Ring YTW

EMOM x 6 (tom stang)

1+2: 8 Snatch Pull

3+4: 4 Muscle Snatch

5+6: 4 Power Snatch

EMOM x 6 (30-40/20-35 kg)

1+2: 3 Snatch Pull

3+4: 3 Muscle Snatch

5+6: 3 Power Snatch

Power Snatch

Every 90 sek x 6 Set

Set 1+2: 1.1.1 Power Snatch @75%

Set 3+4: 1.1 Power Snatch @85%

Set 5+6: 1 Power Snatch @95%

Conditioning (3 Rounds for time)

Every 7 min x 3 Sets

20/15 cal Devil Bike

20 Wall Balls

20/15 cal Row

15 Line Facing Burpees