Mi 4. Jan
a) mobility 4min
1:00 each
pass through
around the world
leg swings (30sec each leg)
dowel overhead squats
b) warm up 5min
4-5 rounds
5 tall muscle snatches
5 overhead squats
5 burpees over the bar
b) squat snatch complex 10min
build to a heavy complex of:
1 power snatch
1 overhead squat
1 squat snatch
c) conditioing 16min
amrap 4min
buy in: 9 ring muscle ups
9 power snatches 40/30
9 burpees over the bar
rest 2min
amrap 4min
buy in: 7 ring muslce ups
7 overhead squats 40/30
7 burpees over the bar
rest 2min
amrap 4min
buy in: 5 bar muscle ups
5 squat snatches 40/30
5 burpees over the bar