Snatch & Swing Anto

20' di allenamento per la mia "Anto
Warmup:
Swing 2h#12    10   15" riposo
Swing 2h#12    20   30" riposo
Swing 2h#12    40   1' riposo
Snatch#12         5/5  15' riposo x 2

Work: Creato da Tracy Reifkind RKC

KB #12 (50 Kg peso corporeo Anto)

5 snatch R, 10 2 hd sw 30 sec work, 30" rest

5 snatch L, 10 2 hd sw, 30 sec work, 30" rest

5 sn R, 10 2 hd sw, 5 sn L, 10 2 hd sw, 1 min work, 1' rest


6 sn R, 10 2 hd sw, 30 (30)

 6 sn L, 10 2 hd sw, 30 (30)

6 sn R, 10 2 hd sw, 6 sn L, 10 2 hd sw, 1 min/1 min


5 sn R, 10 transfers, 30 (30)

 5 sn L, 10 tr, 30 (30)

5 sn R, 11 tr, 5 sn L, 9 tr, 1 min (1 min)


6 sn R, 10 tr, 30 (30)

6 sn L, 10 tr 30 (30)

6 sn R, 11 tr, 6 sn L, 9 tr, 1 min/1 min