EMOM
WARMUP
– 2 Rounds:
30” Skip on Plate
10 Plate Ground to Overhead @10/5kg
10 Plate Thrusters @10/5kg
8 Snatch Grip Romanian Deadlifts @20/15kg
WOD PREP
– Power Snatch Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Snatch + Overhead Squat
rest
3 Power Snatch (2” pausa sopra al ginocchio)
rest
3 Power Snatch (2” pausa in ricezione) (Focus spostamento dei piedi, footwork!)
rest then
2-3 Rounds:
1-2 Power Snatch @climbing to medium weight (70-75%)
HEAVY DAY
– E2MOM x 7 sets:
3 Power Snatch
@all sets as heavy as possible
RX GOAL: 75+%1RM
BEGINNER: Focus sulla forma con un carico moderato
*Eseguire 3 singole con focus esplosivitÃ
*Tra una ripetizione e l’altra non possono passare più di 10”