Snatch 1 RM

• 7 minutes of scales practice
• 7 minutes of L-sit practice
• 7 minutes of handstand practice (inversion)
• 7 minutes of plank practice
• 7 minutes of stretching

Friday

9 min AMRAP
200 m soutu
20 DU / yritystä
2 mittarimatoa 10 sek pidoilla

A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

Lämppä ja mobility

Thruster 3x10

Metcon: 10min amrap
5xLeukaa
5xlaatikon yli burpee

Core:
Kuppipitotabata

12 min AMRAP

300 m soutu
30 DU / yritystä
3 PEP + 5 sek pito

Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

3 x 10 V.1/120s

1) EMOM x 10:
- 2 Power Clean and Push Jerks (start @ 65% of your 1-rep max and build)