W.O.D.
Strength: 3 sets: 6min. Cap (RPE-4.5)
- 3-Mus. Snatch
- 3- Drop Snatch
8 Emom: every min. %65-70
1- Snatch Deadlift
1- Hang Power Snatch
Metcon: Team of 2
3 Rounds For Time;
600m Ergo
20 Overhead Squats (35/25kg) (RX: 40/30)
20 Burpee over BB
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HYROX:
9 Emom:
- S.U. 40sec.
- Burpee Target 30sec.
- Alt.V-Ups 12.
4 Rounds:
250m Ergo
15 Wall Balls
15 Air Squats
1min Rest
250 Ergo
16 Alt.legs Reverse Lunges
16 KB Swings
2min. REst BTW sets
Gymnastics Class
Teams of 2
20 AMRAP
32 Chin Up (P2 Dead Hang Hold) (sw. ev. 8 reps)
40 Diamond Push Up (P2 High Plank Hold) (sw. ev. 10 reps)
36 Toes to Bar (P2 Hollow Hold) (sw. ev. 6 reps)
20 Sycn. Air Squat
20 Wide Pull Up (sw. ev. 10 reps)
20 Wide Push Up (sw. ev. 10 reps)
20 Med Ball Sit Up
Acs. 3 Sets
12 BB Biceps Curl
Max. Banded Triceps Ext.
12 Plate LU Raise
Max. DB Lateral Raise