Pre WOD:
A, Snatch Complex
6 set*2 Power Snatch+2 Overhead Squat
Starta på runt 70% av 1 RM Snatch och bygg uppåt
Dagens WOD:
A, Back Squat: 3-3-3-ME at 88% 1RM
B, Benchmark: Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 61/43 kg
12 min Cap
Post WOD:
4 Rundor Tabata Core Work:
20 sec Straddle Hollow Rock- 10 sec rest
20 sec Left Side Plank- 10 sec rest
20 sec Right Side Plank- 10 sec rest
20 Sec Superman hold- 10 sec rest