09-10-2019

FITNESS

CORE STRENGTH

3 rounds of
10 v-ups + 8 one leg v-up(each leg) + 6 v-up open
legs + 10 hollow rocks
30” side plank on bench(R)
30” side plank on bench(L)

SKILL: snatch

WOD
Amrap 14′
6 power snatch(60/40)
12 box step over(2x25kg/2×12.5kg)
400m run

BURNOUT

EMOM 30′

-15 swings
-8 half man makers
-12 box step overs
-20 seated leg lifts over slam ball
-20 slam balls

MOBILITY

Traps

Chest

Hamstrings