2023.09.26.Kedd
WU: 5′ gymnastic, then….
3 slow rounds:
– 10 Empty bar thruster
– 100 Single Under
– 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
– 5 UB shoulder press with BB
– 10 step front rack lunges (same weight)
– 20 burpees over the bar
1′ rest
C. Wod
AMRAP 10’
– 15/10 pull-ups
– 10 box jumps
– 15 t2b (open:k2e or leg raises)
– 10 box jumps
– 15 air squats
D: Acc
3-4 rds
15 dumbell biceps
15 skull chrusers