080620

יוני 6, 2020
080620

Warm Up :
6min AMRAP :
10 Narrow Stance Zombie Squat
10 SLR (Each)
10 Upright Row + External Rotation

Empty Bar Power Clean & Barbell Cycle Warmup By Coach :

1×5 Jump And Land
1×5 Tall Muscle Clean
1×5 High Hang High Pull
1×5 High Hang Power Clean
1×5 Hang High Pull
1×5 Hang Power Clean
1X5 Front Squats (3sec Pause)

WL :
Complex :
2 Hang Power Cleans & 2 Front Squats
10 Minute Clock To Complete :
2 Sets 5 RPE
2 Sets 6 RPE
1 Set 6.5 RPE
1 Set 7 RPE
1 Set 7.5 RPE

Metcon :
10min AMRAP :
10 KB Snatch 5/5 AHAP
20 Single Arm Alt. OH Lunges AHAP 10/10

Home WOD:

Warm Up :

5min AMRAP :

5 Qudaruped Rotation (Each)

8 No Weight OHS

Strength :

12min Volume Acc. :

10 Pulse Squats – Try To Go Heavy

8 Single Arm Bent Row (Each)

15 Biceps Curls (Squeeze Hard!)

Metcon :

10min AMRAP :

3 Devil's Presses

4 Deadlift

6 Hang Squat Clean

8 Front Squats

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