Strength 

Front squat 

2 x 10 (50%)

2 x 6 ( 70%) 

2 x 2 (90%)


Practice 

Emom x 6 rounds 

1 power clean 

1 squat clean 

1 split jerk 

Work with 70% of 1 RM power clean


WOD 

20-15-10-5

Thruster 

toes to bar 

50 double under 

increase weight every round 

(40/50/60/70% of 1RM cluster )


Core 

20-15-10 

candlestick sit ups 

legs pulse from L-sit position 

30 seconds superman 


 

Категории: WOD

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