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August 10, 2015

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Mardi 17 janvier 2017

 

A] Warm-up

 

 

B] Strength

Snatch complex

4 sets of

 

4 power snatch + 3 hang power snatch above knees + 2 hang power snatch below knees. Touch & Go

 

+ 60 sec farmer kettlebell hold (heavy)

 

Note: load over the sets for the complex. 3 min rest between sets

 

C] Wod

21-15-9-15-21 for time:

 

wall-balls @ 20/14

toes-to-bar

burpees

 

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