30-09-2021
FITNESS
CORE STRENGTH
3 Sets of
15 slow eccentric sit ups
20 hollow rocks
30” weighted plank
rest 1:30”
skill: snatch
WOD
21-18-15-12
T2b
cal row/bike/skI
after every round 6 power snatch 50/35
BURNOUT
EVERY 2MIN FOR 30 MIN
-250m run
-20 burpees
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row
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