Snatch Work
6 EMOM:
1 Hang Squat Snatch + 1 Overhead Squat
*with 75% of 1RM Snatch
Gymnastics Work
8 EMOM:
Odd: 12 Parallel Bar/Ring Dips
Even: 2 Legless Rope Climb (S1; 6-8 Strict Chin Up – S2; 12 Supinated Ring Row)
WOD
AMRAP 10:
20 DB Goblet Squat
20 Hand Release Push Ups
20 DB Goblet Reverse Lunge
20 Alt. Dumbbell Snatch
Dumbbell: 17,5/12,5 kg
*Choose moderate weight for scaling.
Score: Total Reps
Posterior Chain
Her 3 Dakika İçinde 12 Dakika Boyunca
10 Barbell Good Morning (40-20-15kg)
8-12 Dual Kettlebell Sumo Deadlift (Choose heavy!)
6-8 Sağ / 6-8 Sol Single Leg Dumbbell Romanian Deadlift