Warm-Up/Mobility/Preparation
“max 25 minutes”
•Belirtilen süre içerisinde genel ısınma ve hareketlilik çalışmalarınızı bitirip, boş halter ve daha sonra da yüklü halter ile snatch ısınmanıza devam edin ve son olarak snatch work/1 ilk set kullanacağınız ağırlığa kadar ısınmanızı tamamlayıp başlamaya hazırlanın.

Snatch Work/1
—Emom for 10 minutes—
Power Snatch + Overhead Squat
*Sets/1-2-3-4-5 with 70% of 1RM Snatch
*Sets/6-7-8-9-10 with 75% of 1RM Snatch
(scale percentage as needed)

Snatch Work/2
—Alternate Emom for 12 minutes—
1st: Hang Squat Snatch (high hang)
2nd: Hang Squat Snatch (above the knees)
3rd: Hang Squat Snatch (below the knees)
*with 80% of 1RM Snatch
(scale percentage as needed)

Rest as needed
(Aşağıdaki çalışmayı ihtiyacınız olduğu kadar dinlendikten sonra yapabilirsiniz.)

Metcon(time)
—4 Sets—
*rest 3 minutes between sets

Set/1 and Set/3
In 7 minutes;
30/25 calories Row Erg
25/20 calories Assault Bike
20 Ghd Sit Ups
Then
In the Remaining Time;
Max reps Ring Muscle Up

Set/2 and Set/4
In 7 minutes;
30/25 calories Row Erg
25/20 calories Assault Bike
20 Ghd Sit Ups
Then
In the Remaining Time;
Max reps Strict Hspu

Notes :
Scaling Options for RMU;
a-)Bar Muscle Up
b-)Gymnastics Kipping C2B Pull Up
c-)Gymnastics Kipping Pull Up
d-)Band Assisted Pull Up
Scaling Options for SHSPU;
a-)Kipping Hspu
b-)Feet on Box Hs Push Up
Feet on Box Hs Push Up
c-)Push Up
Substitution Options for Assault Bike;
Airdyne (35/28 calories) or Bike Erg (35/28 calories) or Run (400 m)
Substitution Options for Row Erg;
Ski Erg (30/25 calories)
Scaling/Substitution Options for Ghd Sit Up;
a-)Ghd Sit Up (15 reps)
b-)AbMat Sit Up (25 reps)