090520

מאי 2, 2020
090520

Warm Up :
2-3 Rounds :
5 One Arm BOR (Each Side)
10 Slow OHS

Weightlifting :
Empty Bar Power Snatch Drills (Lead By Coach) :
3 Sets (UB) :
3 High Hang High Pulls
3 Hang High Pulls
3 High Hang Power Snatch
3 Hang Power Snatch
3 Over Head Squats

8min EMOM :
2 Hang Power Snatch + 2 OHS
(Opportunity to increase every round)

Metcon :
3 Rounds Of 4min AMRAP :
10 Burpees
20 Jumping Lunges
10 Alt. DB Snatches 22.5/15
1min Rest Between Sets

Home WOD :
Warm Up :
5min AMRAP :
15 Side Crunches (Each)
20 Wrist Circles
10 Bear Stand Shoulder Taps

Strength :
12min Volume Acc. :
6-12 Press
6-12 Front Lunge + Reverse Lunge (Each)

Metcon :
10min AMRAP :
15 SDHP
5m Handstand Walk
Scaling Options :
3 Wall Walks
3 Inchworms
30 Shoulder Taps

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