18-12-2019
FITNESS
STRENGTH
Front squat
4×5 tempo 3” pause at the bottom
SKILL: snatch
Team of 2:
Amrap 9′(i go you go)
5 power snatch (40/30)
150m air runner
rest 2′
Amrap 9′
20 one arm db cluster(25kg/15kg)
20 box step ups
BURNOUT
AMRAP 15′
80 du/160 jump rope
15 dumbell thrusters
15 box jumps
15 v-ups/v-sit ups
REST 1′
AMRAP 15′
250m run
20 air squat
20 ground to overhead
20 mountain climbers
MOBILITY
Upper Back
Lats
Chest
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