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sabato 10/10/2020

  • Eight rounds
  • For reps and quality:
  • (w. empty of light bar)
  • 20s of behind-the-neck
  • shoulder press
  • Rest 15 seconds
  • One 20s-back squat
  • (5s holding bottom, parallel, ¼ squat position
  • Rest 15 seconds
  • 20s of snatch balance
  • Rest 15 seconds

     

  • For time:
  • 15 squat clean (60/40 kg)
  • 30 toes-to-bar
  • 30 box jump (60/50 cm)
  • 15 chest-to-bar pull-up
  • 30 shoulder-to-overhead
  • (20/15 kg dumbbells)
  • 30 double-unders
  • 15 thruster (60/40)
  • 30 american swing (24/16 kg)
  • 30 burpees
  • 100 mt walking lunge with a 20-kg plate held overhead
  • (time cap 17 minutes)