120520

מאי 9, 2020
120520

Warm Up :
2-3 Rounds :
5 Leg Abd. Rocks (Each)
40m One Arm Farmer Carry (Each)

Weightlifting :
Empty Bar Power Clean Drills (Lead By Coach) :
3 Sets (UB) :
3 High Hang High Pulls
3 Hang High Pulls
3 High Hang Power Clean
3 Hang Power Clean
E1:30min For 9min :
1 High Hang Power Clean + 3 Hang Power Clean
(Opportunity to increase every round)

Metcon :
For Time:
3 RFT :
20 Hang DB Power Snatches 30/22.5 10/10
100 Double Unders

Home WOD :
Warm Up :
5min AMRAP :
10 Squat Thor. Rot. 5/5
10 Air Squats With Calf Raise
20 Calf Raise

Metcon :
For Time :
120 Deadlifts
120 HPC
120 Thrusters
*25min Cap
*Choose Something That You Can Move For 20 UB Thrusters

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