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