Ιntro:
A. 7 mins cindy :
5 pull ups
10 push ups
15 Air squat
Rest 10 mins - dynamic stretching
B.
EMOM 20mins :
ODD MINS: 10 oh plate walking Lunges
Even mins : 10 KB swings
C. Focus on technique at the Thruster
Level 1:
A. EMOM 18mins :
Min 1 : 20 secs handstand hold facing the wall
Min 2: 10 TTB
Min 3: 7 Ring push ups (feet on the box)
B. 3 rounds for time :
25 DU
25 burpees pull ups
Time cap 15mins
C. Technique on kb Snatch
Level 2:
A. 14 mins EMOM OF:
ODD MINS: 12 unbroken box jumps
Even mins : 5 -7 strict HSPU
B. 3 rounds for time :
30 DU
15OHS 16/12kg KB
7 burpees pull ups
time cap 15mins
C. 10mins to FIND YOUR 1RM Squat Clean
