120620

יוני 6, 2020
120620

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

WL :
Empty Bar Snatch Coach Warmup :
1×5 Jump And Land
1×5 BTN Snatch Push Press
1×5 Muscle Snatch
1×5 High Hang High Pull
1×5 High Hang Power Snatch
1×5 Hang High Pull
1×5 Hang Power Snatch

12 Minute Clock :
Build Up To Heavy Double Of Hang Power Snatch, Then Hit Up More Sets With 70% Of HD

Metcon :
8min AMARP :
14 Sit-Ups
21 KBS (R) 32/24

Home WOD:

Warm Up :

5min AMRAP :

10 Russian Baby Makers

10 Supermans

10 Supine Snow Angles

Strength :

12min EMOM :

1st- 8-10 Band Pull A-Parts/Weighted T'S

2nd – 6-10 B-Stance RDL (Each)

3rd – 8-10 SA Row (Each)

Metcon :

4min AMRAP :

30 Mountain Climbers

10 SDHP

Rest 2min And Repeat

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