Τετάρτη, 10 Φεβρουαρίου 2016

Thursday 11/2/16

Level 1: 

A. Warm up
100 singles
400 m Run
50 singles
20 burpees
400m Run

B. Skill : push press

C. 20mins amrap of: 
10 OHS
20 swings
10 pull ups
20 push ups
10 thrusters
20 push press

C. Core
5x 20 hollow rocks
100 sit ups
30 V - Ups

Level 2: 

A. EMOM 10 mins 
2 x Snatch @85%

B. 6x complex
Clean +power clean + push jerk + front Squat + split jerk
Rest as needed - go heavy

C. 20mins amrap of: 
10 BMU
20 KBSwings @32/24kg
3 legless rope climbs
20 c2B pulls ups
10 Snatch @80% of 1 RM
2 legless rope climb
10 boxjumps @80/70cm 
20 deficit 10cm HSPU 
1 legless rop climb




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