Måndag 19 februari 2018

WoD#1:

First Hang Squat Snatch Technique (8 Minutes)

5-5-5-5 Hang Squat Snatch (Alternative: Hang Power Snatch) @ 
30-40-50-60 % 1RM (Light to Medium Weights with technique focus)

WoD#2:
5 Rounds for time:
10x7m Shuttles
10 Power Cleans @ 60% 1RM Power Clean (Rx 60/40Kg)
10 Toes to Bar
10 Hand Release Pushups

Time Cap 15 minutes

Nybörjarepass

WoD#1:

Hang Snatch Technique with low weights (15 minutes)  

WoD#2:
5 Rounds for Time
8 x 7m Shuttles
8 Kettlebell Swings (8-20kg)
8 Toes to Bar OR Hanging Knee Raises OR Vups
8 Hand Release Pushups

Time Cap 12 minutes