WOD - Do 19.11.20

Warm Up:

2 Min Double Under practice

10 stick Deadlift

10 stick Pass Through

20 stick Deadlift

20 stick Pass Through


Weightlifting

4 Rounds for Weight:

Power Snatch

4 x 3 min EMOMs:


0-2: 4 reps @ 60% of 1RM

3-5: 3 reps @ 70% of 1RM

6-8: 2 reps @ 80% of 1RM

9-11: 1 rep @ 90% of 1RM


Metcon

60s On 60s Off For 20 Minutes


5 Burpee Box jumps 60/50cm

5 KB Ami Swings 32/24kg

5 Hand Stand Push Up


Cool Down

2 min Rest

2 min Childs Pose



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