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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