TUESDAY 20/7/2021

Main Part

Α.

Emom for 15:00

M1: Power Snatch x 1 @75% (or) Double Dumbell hang snatch x 5

M2: Legless Rope Climbs (or) variations x 1-2 + Burpee Box Jump Overs x 5 @75/60cm

M3: Handstand Push ups (or) push ups x 5-10 + Assaultbike(cal) x 5-10

Warm up

A.

3 Rounds @50-60% effort

A1. Assault bike x 1:00

A2. Muscle Snatch x 5

A3. Negative HSPU (or) Push up x 5

B.

3 Rounds @60-70% effort

B1. Power Snatch x 5 (empty (or) very light )

B2. Burpees x 5

B3. Rope jumping (or) kipping pull ups x 6