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16.12.19

20
Dec

16.12.19

Tuesday, December 20, 2016

Warm up

Basic WU
3 Round

10 Air squats
10 sit ups
10 push ups

Power Beginner

Press Complex
1 press + 1 Push Press + 1 split jerk

1 x 1 : AHAP (as heavy as possible)
1 x 1 : AHAP
1 x 1 : AHAP

Power Rx

Power Snatch
 1 x 2 : AHAP

 Use 80% from above heavy Double to complete :

Snatch 5r+ME

1 x 5+ ME: 80%
1 x 5+ ME : 80%

Performance
4 RFT
50 double unders (x2 singles)
10 deadlifts 225/185
1 rope climb (x2 rope pulls)