23/11/2018
- Wam-up: 6 min amrap:
- – 25 mt shuttle run
- – 5 burpees
- – 25 mt shuttle run
- – 10 tuck crunch
- Technique (with low weight)
- EMOM 12 min – complex
- – deadlift
- – high pull
- – hang power clean
- – hang squat clean
- – front squat
- – thruster
- AMRAP IN 18 min of:
- – 5 strict pull-up
- – 10 ring dip
- – 15 american swing (24/16)
- – 30 sit-up