Strength 1
Hang Snatch 6×2
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
Strength 2
Strength 2
Snatch Pull 3×3
3×3 Snatch High Pull @80-90%
WOD
For Time:
3 Rounds
12 Box Step ups 60/50 cm
12 Pull Ups
-into-
3 Rounds
8 Box Jumps 60/50 cm
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps 75/60 cm
4 Bar Muscle Ups
*Scale with banded or box assisted options.
***
Hips Don’t Lie
W.O.D.: Summer İs Comming
Strangth : 4 sets: every set 2:30 min.
BB.Front Rack Narrow Squat to Side Squat 6-8 reps
Directly: 3- Rounds:
3 Broad Jumps
9-EMOM:
- Split Stance Squat Jumps 5-6 R/ 5-6L
- Bench Assis. Single Leg Cursly Box Step Ups 5-6 R/ 5-6 L
- Wall Sit Hold w / weight (RPE-6-7)
10 AMRAP:
5- DB Thrusters (2-DB) (PRE-6.5-7)
10- Lateral Burpees over DB
15- V-Ups