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