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