Monday 1/2/16

Καλό μήνα athletes, 

Level 1: 

A. Warm up

2rounds: 

20 wall balls 

20 ring rows

B. Technique : KB swings

C. For time

2rounds
400m run 
20 swings
10 pull ups

Then 

800m run 
25 burpees plate
4x 20m oh lunges (10m+10m)

Level 2: 

A. EMOM 12 mins 

1stmin: 30secs Lsit

2ns min: 2snatch + 2ohs @75% of 1RM SNATCH

3rd min: 4 burpees box jumpovers 

B. Back Squat 4x6 @60%rest as needed

 then straight to ..

Emom 8mins : x 4 back squat @85% 

C. For time( 8mins time cap)
15-12-9
Snatch 
Box jumps

4mins rest

For time (8mins time cap)
9-7-5
Clean jerk
Hspu