Mo. 6. März
a) mobility 4min
1:00 each
scorpion
handwalk
calf stretch
sumo squat stretch
b) warm up 12-15min
3 rounds
5 push ups
10 single unders
15 light kettlebell swings
into
2 rounds
5 snatch grip deadlifts (empty bar)
5 hang muscle snatches
5 behind the neck push jerks
5 power snatch
then
3 power or squat snatches @ each weight that you think you'll get to in the workout
then
1 round
2 wall walks
20 double unders / single unders
2 snatches (weight 1)
c) conditioning 6-12min
"CF Open 23.3"
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)