WU:Gymn + Mob
3 rounds:
– 10 Cossack squat
– 10 Russian swing
– 10 Sit ups
A.
Power clean + Hang power clean + Push jerk: 5 x 1+1+1
RX: climbing for a heavy set
Open: practice the complex – across
rest 60-90 sec
B.
Push press
Rx:
3 x 5 ism. @70% 1RM
2 x 3 ism. @80%
Open:
5 x 5 – medium weight – across
Rest 90′
C.
RX/Open:
In every 5 min – 4 sets
Run 400m
20 WallBall (Open: 15 WB)
15 Situp with ball (Open: 12 Situp w/ ball)
Rest in the remaining time
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