Strength 20-12-2017
Hang Power Snatch: 6 x 3 @75%. Rest 90s.
– This is 6 "work sets"
– take 3-4 sets to build to a moderate weight.
– Beginner: Light loads focusing on technique
Complex A
4 Rounds of:
8 Hang Power Cleans (52.5/35kg)
8 Front Squats
8 Push Press
8 Back Squat
8 Good mornings
8 BB Rows
Rest 2:00
*All sets must be done without dropping the bar
- Rx+: Add 1-4 Ring Muscle-ups after each completed round
Extra Credit 20-12-2017
4 Rounds of:
8 Barbell Curls
8 DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)
Open Gym
Make a note of your achievements in 'Open Gym'