04 09 19

WU: 3x
0:60 Goblet Squat hold or Duck walk
Run 200m
5-7 Strict Pull Ups

P

A. OTM [12]: Squat Clean: 1 Rep at 70-80%

B. q(5:00) x 3 [15], [C4/rd)
Row 600/450m
30 KB Snatch (53/35)
Max Burpee Box Jump Over 30/24″ WRT

F

A. OTM [12]: Wallballs. Start at 5-10 and increase by 1 WB/min.

B. q(5:00) x 3 [15], [C4/rd)
Row 600/450m
30 DB Hang Snatch (50/35)
Max Burpees WRT

Extra

Athlete’s choice based on training priority:

Build (muscle):
C1. Seated DB Strict Press, 3×10, 1 ME set
C2. Calf Raises: 3×20

Gymnastics:
OTM: CTBPU (2x minute)
Min 1: 2 reps
Min 2: 4 reps…