Competition
A. Choose one of the following and work 5 sets -3-5 reps up to 80-85% : Dead Lift, Bench Press, Jerk or Push press
B. Accumulate 3 min of free handstand Balance
C. For Time 20 Strict HSPU, 20 Kipping Deficit HSPU, 20 Kipping Hspu
D. 5 Rnds 2 Min amrap 1 min rest
5 Power Snatch (50-60kg) aim touch and go
35 du
* Start second amrap from the rep and exercise you stopped at the prior round and continue with the same fashion
E. Not compulsory: Finisher For Time 2 rnds : 50 swings/50 wall ball
Gymnastics Theme: Levers
Fitness/advanced
Light Plyometrics
Wod Heat
3 rnds of
2 min Tabatta of Row or SDHPL (30/20KG)
2 min Tabatta DU
2 min Tabatta shuttle sprint
Rest 1 min between rnds
A. Choose one of the following and work 5 sets -3-5 reps up to 80-85% : Dead Lift, Bench Press, Jerk or Push press
B. Accumulate 3 min of free handstand Balance
C. For Time 20 Strict HSPU, 20 Kipping Deficit HSPU, 20 Kipping Hspu
D. 5 Rnds 2 Min amrap 1 min rest
5 Power Snatch (50-60kg) aim touch and go
35 du
* Start second amrap from the rep and exercise you stopped at the prior round and continue with the same fashion
E. Not compulsory: Finisher For Time 2 rnds : 50 swings/50 wall ball
Gymnastics Theme: Levers
Fitness/advanced
Light Plyometrics
Wod Heat
3 rnds of
2 min Tabatta of Row or SDHPL (30/20KG)
2 min Tabatta DU
2 min Tabatta shuttle sprint
Rest 1 min between rnds
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