Strength EMOM
8 sets
1 snatch balance
1 oh squat
Build in weight
Pre-workout:6:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches+ 1 oh squat
WOD
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
Substitute bike , row, ski
Front squats , goblet squats
Yorumlar