160520

מאי 9, 2020
160520

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 :
For Time :
21-15-9
Sandbag Ground To Shoulder
(10 T2B,10 C2B,10 Burpees Over Sandbag After Each Set)

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 :
5 RFT :
7 Clusters
7 Burpees Over The Object
*SPRINT!

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