W.O.D.:
Strength: 4 sets: eevry 2min. Snatch Complex with your %65 of max.
1- Power Snatch
1- Hang Snatch
1- Overh.Squat
Then 3 sets: Snatch Acc. Work:
1- 3 Position Snatch DL %85 of max. Snatch
5+5 Single Leg Box Jump
Metcon: For Time
10-9-8-7-6-5-4-3-2-1
Thrusters
Toes to Bars
Burpee Over BB
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HYROX: PrO W.O.D
Cash in 1000m Ergo
4 Rounds:
20m Burpee Broad Jumps
25 KB swing 24/16kg
20m KB Walking Lunges 2*24/16kg
15 Devil’s Press 22/15kg
500m Ergo
Cash Out 100 Wall Balls 9/6kg
Gymnastics Class
Teams of 2
30 AMRAP
60 V-Up
80 Pull Up
60 Air Squat
80 Push Up
60 Superman
40 Archer Pull Up
40 Dips
Core
5 Sets
1 min. Plank
30 sec. rest
100 Sit Up