WOD @FITBULACH - 28. Juli

REGULAR
WU:
400m Run
40 Jumping Jacks
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Full Snatch
A:
Snatch Grip Deadlift + Snatch
Work up to heavy 2+1
B:
20min AMRAP
5 Deadlifts (60/40)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
METCON
WU:
2 Rounds
Row 500m
30 JJ
15 Air Squats in front of the wall
A:
Turkish Get Up
3x3
Work up and perform 3 reps each side, 3 sets!
B:
8' EMOM
1) 10 Burpees
2) Max DU/SU (ca. 50'')
C:
15' AMRAP
10 Jumping Squats
10 HR Push Ups
10 OH Walking Lunges with 1 DB
10 DB Thrusters
WEIGHTLIFTING
Snatch
WU:
Joint Prep and Stretch
Then Snatch Breakdown and Prep
A:
Tall Snatch
5x3 Light Weight
B:
Floating Snatch Doubles
4x2 @75% of your 1RM
4x2 @80% of your 1RM
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