Καλημερα κ καλή εβδομάδα,
Level 1 :
A. Front squat 4x3 @50/40kg
B. 1strict TTB + 1 PUSH UP
2+2, 3+3 ETC
C. 20MINS AMRAP OF :
10 SWINGS
10 PUSH PRESS
10 BOX JUMPS
D. 4X20 HOLLOW ROCKS
4X MAX secs ring support
Level 2:
A. 7 mins to find your
1RM SHOULDER TO OH
2mins rest then ..
B. 9mins AMRAP OF:
3 Power Clean @45/35kg
3 hang Squat clean
3Thrusters
Every time you drop the bar is a 3burpee penalty.. you suppose to go unbroken complex. You can break only between rounds.
C. Front Squat 4x2 @90-95% 1x1 @97%
D. Rind dips strict 5xmax
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