18/12/04

Strength

10 min E2MOM
1-Hang-Power-Snatch (from Hip)
1-Hang-Power-Snatch (from Knee)
1-Power-Snatch
2-Overhead Squat

  • Complete the 3-position Snatch followed by 2 Overhead-Squats
    every 2 min’s for 10 min. (5 rounds)
    Increase weight to finish AHAP

    Core

    GHD-Instruction
    GHD Sit-ups
    GHD Hip-extension
    GHD Hip & Back-extension

    WOD

    1- RFT
    40-DU’s/120-SU’s
    20-Power-Cleans #95 #135
    40-DU’s
    15-Power-Cleans #105 #155
    40-DU’s
    10-Power-Cleans #115 #175
    40-DU’s
    5-Power-Cleans #125 #195