WIT - OPEN PREP : Monday January 18th
workout
60 Minutes
FULL KIT SKILL:
1- Snatch Complex 4X 3 power Snatch + 2 Squat Snatch (T&G) @75%
2 - 3x4 Snatch Pull @90% of snatch + 10 Snatch Grip Upright Row"
AT HOME SKILL:
1- 3x 10 DBs FR Squat + DBs Lunges
2- 3x 10 Bulgarian Split Squat (each leg) + 10 DBs Box Step Up (each leg)
* 1:30min rest btw sets
metcon
FULL KIT WOD: 15' EMOM
- 15/12 Cals Bike
- 15 Hang Clean 50/35kg
- 12 Burpees BJO
AT HOME WOD: 12’ EMOM
- 15 DBS Hang Clean
- 20 Squat Jump
- 15 Burpees"
(Click through to Youtube to see scale options)
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