WOD @FITBULACH - 11. August

Metcon:
WU:
3 ROUNDS 150 M row, 5 Burpees over the rower
A:
Turkish Get Ups
Work up and perform 7 Turkish Get Ups per side
B:
7' AMRAP
10 Push Ups
20 Walking Lunges
30 DU’s / 60 SU’s
2' Rest
7' AMRAP
5 Burpee Box Jumps
10 KB Push Press
15 Sit Ups
2' Rest
7' AMRAP
15 Squats
10 KB Swings
5 Pull Ups
C:
Sally Plank / High Plank
Regular:
WU:
5min AMRAP
10 Good Mornings
10 Sumo DL HP
10 Deadlifts
A:
Sumo Deadlift
Work up to a heavy weight Then perform 5 x 3
btw. Sets weighted Pull Ups
B:
4 Rds for Time
9 Power Snatch (50/35kg)
12 TTB
15 Dips
Weightlifting:
WU:
2 Rounds
250m Row
20 Mountain Climbers
8 Jumping Squats
Snatch Breakdown + Prep
A:
Hang Snatch (below knee)
3x3 @70% 1RM
3x2 @75% 1RM
3x2 @80% 1RM
B:
Snatch Pull on Riser
3x3 @85% 1RM