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August 10, 2015

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Mardi 17 Mai 2016

 

A] Warm-up

 

 

B] Strength

Every minute on the minute for 12:

 

1 power snatch + 1 squat snatch

 

Note: load over the sets

 

C] Wod

Amrap 20 minutes:

 

3 muscle-ups *

10 kettlebell swings @ 32/24

10 power snatch @ 95/65

10 overhead squat @ 95/65

10 box jumps @ 24/20

 

Note: if you dont do muscle-up, replace it by 6 chest-to-bar + 3 ring dips or 8 pull-ups + 3 ring dips

 

 

 

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