Mese: Novembre 2021

emom 12′
1* 5 DL snatch
2* 4 power snatch T & G
3* 3 over head squat

emom 10′
1 squat snatch
GO HEAVY !

accessory work
3 super set
12 bb up right row
12 bb curl top down
rest 1′

wod
” demode’ “

amrap 6′ ladder up
2-4-6-8-10……
hspu
hang db squat snatch alternated

Rest 2′

amrap 6′ ladder up

2-4-6-8-10…..
bar mu
4-8-12-16-20….
kcals

rx 1 x 20/15
scl 1 x 15/10 | c2b or pullup or banded strict pullup | elevated hspu or box pike pushup

wod
” jumping DT “

4 x 3′ on – 2′ off
12 deadlift
9 hang power cleans
6 shoulder to over head
in the time remaining max double unders

rx 50 /35
scl 40/25
beg 30/20