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FIND 1 RM SNATCH
Every 1 minutes, for 6 minutes (6 sets) of:
Squat Snatch
*Sets 1-6 – 80-85%
Then
Every 1.30 minutes, for 9 minutes (6 sets) of:
Squat Snatch
*Sets 1-6 – 90 % – 92% – 95% – 97% -100% – 102 %
(se avete a disposizione pochi pesi, eseguite 3 reps ogni 15 minuti Touch’n’Go con il carico che riuscite a gestire)
B.
Rx
Two sets for times of:
Row 750 Meters or 600m Run or 200 Double Unders
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Scaled
Two sets for times of:
Row 750 Meters or 600m Run or 200 Double Unders
20 Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (20/12 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Basic
Two sets for times of:
Row 500 Meters or 400m Run or 150 Single Unders
20 Banded Pull-Ups
30 Walking Lunges with Kettlebell Farmer’s Carry (12/8 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Motivation.
Il rischio più grande di tutti? Non rischiare.
