WARM UP:
- 10 Shuttle Run
- 10 Jumping Squat
- 20m toes touches
- 5 Empty bar power Clean
- 5 Empty bar power Snatch
STRENGTH:
5 x 5
- Bench Press
Then ..
EMOM 9:
- 10 Push ups
- 20 / 15 Ring Rows
- 6 / 6 DB Curls
TABATA WOD:
1:00 ON / 1:00 OFF x 18 round :
3 rounds in each station
A)
- 5 Power Snatch
- 5 Bar Facing burpees
B)
- 5 Clean and press
- 5 Box jumps over
C)
- 200m Machine
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