18 NOVEMBRE

guest star https://www.youtube.com/watch?v=LO2CkpXRS7Q&feature=youtu.be

STRENGTH

BARBELL

POWER SNATCH
+
HANG SQUAT SNATCH

10 x 2+1

KB/DB/NO EQUIPMENT

BULGARIAN SQUAT

6 x 10 +10
hold kb or db on chest

WOD

FOR TIME

40 – 30 – 20 – 10
clean & jerk (kb/db 40=20+20)
80 – 60 – 40 – 20
air squat
10 sumo deadlift high pull

IF NO EQUIPMENT

80 – 60 – 40 – 20
air squat
sit up
10 diamond push up