strength:

back squat:

for 20 min:

beginners:

work on technique and basic strength for 12-15 reps

intermediate & advanced:

establish your 3 rm

 

wod:

I go u go

2 athlets must complete for time:

advanced:

30 power snatch 60\40 kg

40  hand release push up

50 box jump 75\60

40 hand release push up

30 power snatch

*every athlete must do only one rep at a time and wait until his\her partner will complete one rep

*power snatch must be performed with holding the bar until it touches the floor

dropping  the bar is a no rep  + 5 burpee penalty

intermediate:

30 power snatch 35\25 kg

40  hand release push up

50 box jump 60\50 cm

40 hand release push up

30 power snatch 35\25 kg

begginers:

2 rft:

30 hang power snatch  20\15 kg \ pvc pipe

30 push up

30 box jump \step up

 

 

 

 

 

 

 

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