300520

מאי 23, 2020
300520

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 :

5min AMRAP :

Devil's Press 22.5/15

E30sec – 8 Air Squats

Rest 2min

Then :

5min AMRAP :

Air Squats

E30sec – 2 Devil's Press

Home WOD:

Warm Up :

2-3 Rounds :

10 Russian Baby Makers

10 Hollow Rocks

10 Supine Snow Angles

 

Metcon :

For Time :

100 Corona Complexes

Corona Complex = 1 Ground To Shoulder 1 Shoulder To Overhead 1 Hang To Shoulder 1 Squat 1 Shoulder To Overhead

*EMOM Includes 0:00 – 3 Burpees

*20min Cap

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