230520

מאי 16, 2020
230520

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 :

10min AMRAP :

5 KBS (A) 32/24

100m Run 10 KBS (A) 32/24

100m Run 15 KBS (A) 32/24

100m Run Etc.

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 : 44-33-22-11

Air Squats

Push Press

*FAST! The Push Press Have To Be Max In 2 Sets

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