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