09 February 2023

Strength and Conditioning

Strength/Skill

10 RFT (40Min TC)
250 m Row
12 Cal Bike
12 BJ over
12 Burpees
30 Sec Plank
3 Lap run

VO2

Workout

 overhead squat (20min)

EMOM 15mn
20 kcal Skierg
Hanging Snatch
Burpees
Db snatch
Box Jump
Slam Ball

Metcon/HIIT

Workout

SNATCH

20 min Practice

– Empty BB
10 Hight pulls
10 Hang power snatch
10 v-ups
… ADD weigth
10 Hight pulls
10 Hang power snatch
10 V ups

EMOM 20
1- 8 devil press
2- 5 hang power snatch
3- REST
4- 10 push ups
5- 10 leg raises