STRENGTH

5 SET (every 1:30 min)

1 Tall Snatch + 1 Hang Snatch (%60)

WOD

7 Rounds For Time

7 Hang Power Snatch (45/30kg)

7 Chest To bar Pull Ups

15 m Suitcase DB Walking Lunges (22.5/15kg)

ACCESSORY

5 SET

10-12-14-12-10

Empty Barbell Biceps Curl

Banded Triceps Extension

HYROX

12 EMOM

1st: 10 Burpee

2nd: 30 m Sled Push

3rd: 30 sn Farmer Hold

22 min cap

1000m ergo

50 Kb swing

1000m ergo

50 KB squat

1000m ergo

50 Kb Sit ups

Gymnastics Class

Isometric Work
12 EMOM
30 sec. Pull Up Hold
30 sec. Dip Hold
40 sec. Deficit Push Up Hold (chest close to the ground)
40 sec. Hollow Hold

18 AMRAP
50 V-Up
15 Pull Up (s1: aust. pull up)
50 Superman
15 Hand Release Push Up
16 Alt. Pistol Squat (s1: box assisted)