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09/10/2018

  • Warm-up: AMRAP in 5 min:
  • (complex w. Empty bar)
  • – hang high pull
  • – hp snatch
  • – hs squat
  • – snatch balance
  • – squat snatch
  • SNATCH: for reps:
  • – 2 min @ 65%
  • – 1 min rest
  • – 2 min @ 75%
  • – 1 min rest
  • – 2 min @ 85%
  • – rest 2 min
  • – 3 min for MAX load
  • Rest 5 min
  • WOD: AMRAP in 12 min of:
  • – 3 burpees box jump over
  • – 3 power clean
  • – 6 burpees box jump over
  • – 6 power clean
  • – 9 burpees box jump over
  • – 9 power clean
  • Ecc..
  • (M: 50 kg – W: 30)