ETK Day IX

Warm-up:
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 26kg x 5
Drop Snatch w/ 30kg x 1
Sq Snatch w/ 30kg x 3 (Technique work emphas. crisp form)
Sq Snatch w/ 40kg x 1

5 minutes rest

Sq Snatch w/ 50kg x 5 (In rest pause fashion 1,1,1,1,1)
4 minutes rest
Sq Snatch w/ 56kg x 1 + 4 OHS
5 minutes rest
Sq Snatch w/ 60kg x 1 + 6 OHS (= PR !)
2 minutes rest
Sn Gr High Pull (w/ straps):
[60kg x 3 x 2
2 minutes rest]

SNGRDL:

[90kg x 2 x 10
1 minute rest]

[MP 24kg (1,2,3)x 4
Pull-ups w/ 10kg (1,2,3) x 4
1 minute rest between each set]

Sw 24kg: 180reps/11 minutes (H)

10 Frog Kicks