WOD @FITBULACH - 20. August

REGULAR
WU:
Amrap 6’
250 m row
11 KBS
7 Plate jumps
2 Wallwalks
A:
Squat Clean + Jerk
Work up to 60% of your 1RM
Then perform
5x 2 + 2
First Clean 1 ¼ Squat (w. Bounce)
B:
Emom 20’
l.) 50 DU
ll.) 8 one arm Devil Press (22.5/15kg)
C:
Hammer Curls
3x 8-12
WEIGHTLIFTING
WU:
Sntach Warm up & Prep
A:
Full Snatch
Work up to 70% of your 1RM
Then perform:
3x2 @70% (3sec pause in bottom positon)
3x2 @75% (3sec pause in bottom positon)
3x1 @80% (2sec pause in bottom positon)
3x1 @85-90% (1sec pause in bottom positon)
B:
Deficite Push Ups
Strict Pull Ups
3x 5-8
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