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31.1.2022

Warm up :

2 rounds:

- 10 Air Squat

- 20m bear crawl

- 20m walking lunges

- 20m toes touches

- 5 Empty Bar power Snatch



Strength: 17Min

A. Every 90s / 6 Sets:

- 3 Power Snatch

- 3 overhead Squat

* The goal is to stay with one heavy weight all the sets


B. 8 Min to perform:

- 2 Pausing Back Squat



Conditioning:

12 Min AMRAP:

* 500/ 350 machine

Then..

AMRAP:

- 15 KB Shoulder to overhead

- 15 Cal machine


* Rest 2 Min


10 Min AMRAP:

* 500 / 350m Machine

Then ..

AMRAP:

- 20 Wall-balls

- 20 DB Snatch

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