100120

ינואר 4, 2020
100120

Warm Up :

3 Rounds :

10 Shoulder Flexion Lift-Offs

10sec Hollow

10sec Arch

Skill :

Toes To Bar Practice

2 Sets :

15sec Hollow Bar Hang

15sec Arch Bar Hang

10 Hollow Hang + Pull Down

2 Sets :

10 T2B Locked Knees Kips (Focus On Strong Kip)

2 Sets :

10 Fast Knee Raises (Focus On Cycling)

2 Sets :

Max T2B (Modify Height As Needed)

Strength :

3 Sets :

6-8 Strict Ring Dips (Add Weight Or Band As Needed)

Metcon :

8min AMRAP :

35 DU

9 Ball Slams 10/6

*Goal Is To Be Fast And Explosive As You Can

Weightlifting :

A) Power Snatch – heavy 5; 95% x 5, 90% x 5

B) Snatch pull – heavy 8, 95% x 8, 90% x 8

C) Hang muscle snatch – heavy 5; 95% x 5, 90% x 5

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