W.O.D.:
Strength: 4 sets. every : 2:30m
With your %68-70 of 1RM
1-High Hang P.Snatch
1-Hang Snatch
1-Snatch
Strength: 4 sets: every 2min.
6-Back Squats %70-75
24-EMOM:
- Wall Wolks 2-3
- Run/ AirD. 15-20cal
- Defic. Push Ups 15-18
- KB Reverse Burpees 12-15
- Goblet Squats 15-20
- REst
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Hyrox:
7 Rounds:
- 15 Wall Balls
- 10 Sht.Run (7.5m)
- 8 Single DB Devils Press (20/15kg)
- 12 cal Ergo
- 10 Dual KB Deadlifts (20/16/12kg)
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Gymnastics Class
Eccentric Work (31X1 Tempo)
4 Sets Cap 15min.
10 Pull Up
12 Deficit Push Up
8 Barbell Bent Over Row
8 Box Pike Push Up
18 AMRAP
10 One DB Strict Overhead Press (RPE 8)
12 Narrow Pull Up
8 Decline Push Up
14 Alt. V Up
12 Commando Push Up
15 Sit Up