Mi. 19. Aug.
a) movement prep
2 rounds
40"on/10"off
rope jumps
instep stretch + rotation
b) skill power snatch + overhead squat
c) strength
emom 12min
1.-4. 3 power snatches + 1 overhead squat (climbing)
5.-8. 2 power snatches + 1 overhead squat (climbing)
9.-12. 1 power snatch + 1 overhead squat (climbing)
d) conditioning
amrap 12min
20 alt db snatches 25/15
20 sit ups
40 double unders
scaled 15/10, single unders (x2)
SWEATCLUB
a) movement prep
2 rounds
teams of two
40"on/10"off
row
samson stretch/handwalk
b) skill: kb swing
c) conditioning
emom 25min
1. 15/10cal bike
2. 15 kb swings
3. 10-14 kb goblet lunges
4. 15/10cal row
5. rest