A. Olympic Weight Lifting
Full Clean from Blocks (mid thigh) 4 sets x 2 reps @65% (focus on bringing the bar to hips and transition with speed under bar)
B. Strength/Skill
3 rnds of
1. Snatch Balance 3 reps 70% (stay 2 seconds on low position)
Rest 90 sec
2. Muscle ups (strict version) 1-3 reps, rest 45 sec followed by 3 reps (focus on technique) of kipping Muscle ups or Hips to bar
Rest 90 sec
C. Conditioning
3 rnds
Amrap 1 min per exercise (try to have a pace and be consistent in each round)
1. Kb swings 32-24/24-16kg
2. Box Jumps
3. Wall Balls
4. Ring dips kipping
5. Rest 2 min
D. Row 2000km on zone 2
Full Clean from Blocks (mid thigh) 4 sets x 2 reps @65% (focus on bringing the bar to hips and transition with speed under bar)
B. Strength/Skill
3 rnds of
1. Snatch Balance 3 reps 70% (stay 2 seconds on low position)
Rest 90 sec
2. Muscle ups (strict version) 1-3 reps, rest 45 sec followed by 3 reps (focus on technique) of kipping Muscle ups or Hips to bar
Rest 90 sec
C. Conditioning
3 rnds
Amrap 1 min per exercise (try to have a pace and be consistent in each round)
1. Kb swings 32-24/24-16kg
2. Box Jumps
3. Wall Balls
4. Ring dips kipping
5. Rest 2 min
D. Row 2000km on zone 2
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου