WOD @THEBOX - 3. September

REGULAR

WU:

3 Rounds

250m Row

15m Bear Crawl

10 Shoulder Taps

5 Push Ups

A:

Bench Press

Work up to a moderate - heavy weight

Then Perform 5x5 (22X1)

B:

15min AMRAP

1-2-3-4-5-6....

Hang Power Snatch (50/40kg)

HSPU

*after every round add one rep to the movements

C:

3x8-10 Hammer Curls

WEIGHTLIFTING

WU:

2 Rounds

10 Cal AB

10 Cal Row

10 Cal Ski

Then Snatch Warm Up

A:

Full Snatch

Work up to a moderate weight

Then perform 8x1 w. 2-3sec pause in bottom position

B:

Snatch Grip Deadlift + Shrug

Work up to a heavy weight

Then perform 5x3