WARMUP
400m run
400m row
dynamic stretch - walking alternate lunge twists, walking high kicks, walking high knees,
10 air squat
10 push ups
10 superman
10 windmills
400m row
dynamic stretch - walking alternate lunge twists, walking high kicks, walking high knees,
10 air squat
10 push ups
10 superman
10 windmills
Snatch + OH Squat
3 sets: 1 Muscle Snatch + 1 Hang Snatch + 1 Power Snatch [with Bar, then increase weight " gradually"]
3 sets: 1 power snatch + 2 OH Squat
WcG 7 MInutes In Heaven TWICE
7 MIN AMRAP
7 HSPU
7 Snatch 75/55, 65/45, 55/33, 45/25
7 OH Squat
7 Bar "Facing" Jump OverRest 3 Minutes
7 HSPU
7 Snatch 75/55, 65/45, 55/33, 45/25
7 OH Squat
7 Bar "Facing" Jump OverRest 3 Minutes
7 MIN AMRAP
7 walking plank push ups
7 KB Swings 53/44, 44/35, 35/26
7 KB Goblet Squats
7 Burpees
