Αύγουστος 2018

1 . practice snatch2 . in 16 min21 thrusters21 burpees21 c2b pull upsrun 1000 mthen remaining time amrap5 thrusters, 5 burpees, 5 pull upsscale: jumping pull ups or ring rows

1 . A. 4x5 front squats every 1:301 . Β. 4x5 push press every 1:302 . in 9 min amrap of40 du / 60 su6 hang power clean1 legless rope climb

1 . e4mom for 12 min1 unbroken max rep set of bar musclefollowed dy a max rep handstand push upsscale:1 unbroken max rep set of c2b or strict ring rowsfollowed dy a max rep set of box push ups2 .

1 . practice clean & jerk2 . in 11 min amrap of10 wall ball10 t2b10 m overhead lunges with a plate 20/10 kg

1 . A . 4x5 back squat every 1:301 . B . 4x5 dead lift every 1:302. e3mom 12'10 hang power clean & jerk10 burpees over bar10 pull up40 du / 60 su

1 . strength4X5 front squat4x5 strict press2 . 6 rounds for time of8 push press8 box jumps

1 . weight lifting, practice snatch2 . for time15 hang power snatch60 wall ball15 hang power snatch

1 . Practice gymnastics weaknesses2 . for time 4 rounds of40 du / 80 su20 push ups10 dead lift2 rope climbs

1 . strength2 . emom 10 min5 thrusters7 t2b

1 . weight lifting practice2 . for time 5 rounds of12 swings9 pull ups6 burpees