AMRAP
WARMUP
– 2 Rounds:
60″ Single/Double Unders
10 Snatch Grip Deadlifts @20/15kg
10 Pushups
7 Muscle Snatch @20/15kg
WOD PREP
– Power Snatch Review
5 Low Hang Snatch Pulls (focus gomiti verticali)
rest
5 Low Hang Muscle Snatch
rest
5 Overhead Squats (3” discesa)
rest
5 Low Hang Power Snatch (focus traiettoria del bilanciere)
rest then
– 3 Rounds:
5 Power Snatch TnG @wod weight
WOD “Open 11.1/14.1”
– AMRAP 10′:
30 Double Unders
15 Power Snatch @34/25kg
RX GOAL: 6+ Rounds
NORMAL GOAL: 4+ Rounds
*Mantenere i double unders sempre unbroken, scalare con 30 Single Unders
*Dividere i Power Snatch in massimo due serie, esempio 9+6, se padroneggiata utilizzare la tecnica del cycling TnG
AFTER PARTY
– As Fast As Possible:
80 Weighted Situps @9/6kg