Workout 9-Dec-21

Context

Building

Energy System

Work Capacity

Announcement

Strength Section

STRUCTURAL STRENGTH

Snatch Technique

EMOM 10 min., alternate:
A) 5 KB Squats
B) 5 KB High Pulls

Muscle Building

Snatch Technique

EMOM 10 min, alternate:
A) 3 (High) Hang High Pull
B) 3 (High) Hang Power Snatch

complexity

Snatch Technique

EMOM 10 min
Power Snatch + Hang Power Snatch

Fitness

AMRAP 6 min:

2-4-6-8-10- etc.

Hang DB Snatches
Half Burpees

Performance

AMRAP 6 min:

2-4-6-8-10- etc.

DB Snatches, alternating
Burpees

Cool Down

Notes & Skills

Focus Exercises this week:

Week Overview

Hierarchies

Benchmarks

Radar

100%90%80%70%60%50%40%30%20%
200180160140120100806040
19017115213311495765738
18016214412610890725436
17015313611910285685134
1601441281129680644832
1501351201059075604530
140126112988470564228
130117104917865523926
12010896847260483624
1109988776655443322
1009080706050403020
908172635445362718
807264564840322416
706356494235282114
605448423630241812
504540353025201510
40363228242016128