Strength
A) Her 2 Dakika içinde 8 Dakika Boyunca
(2+1+2) reps;
2 BTN Snatch Grip Push Presses
1 Overhead Squats (pause 0:03 at the bottom)
2 Overhead Squats
Sets;
*Sets/1-2 (with 70% of 1RM Snatch)
*Sets/3-4 (with 75% of 1RM Snatch)
B) Her 2 Dakika içinde 8 Dakika Boyunca
3 Power Snatch (not touch&go)
*RPE 8,5-9/10 (heavy)
WOD
14 EMOM
- 15/12 Cal Row&Ski (18/15 Cal Bike)
- 6-10 Burpee Pull Up
GYMNASTICS CLASS
Warm Up 2 Sets
8 Cal Ergo
10 KB Goblet Squats
15 Seated Straight Leg Band Pull to Toes
10 DB Push Press
10 Dead Bug (Each)
10 Bird Dog (Each)
20 Sec. Dead Hang
Practice Work
4 Min. Handstand Hold Practice
4 Min. Kipping Practice
4 Min. Rope Climb Practice
Teams of 2
20 AMRAP
5 Strict Pull Ups
8 Spiderman Push Ups
10 Crunch
8 Toes to Bar
8 Pike Push Ups
Not: Tekrar sayıları bölünmeyecek, bir hareket bitince diğer partner hemen başlayabilir. Skorunuz; toplam döndüğünüz setler ve tekrarlar.