SEDUTA B)
WARM-UP
3:00 Fan Bike, Building In Pace
+
2 Sets, Working w/ Empty Barbell…
15/15 Front Rack Openers
5 Hang Squat snatch
5 push press snatch grip
5 overhead
*Rest :30-1:00 Between Set
STRENGTH
Overhead squat
1 1 1 1 1 1 1
METCON
For Time:
4 rounds
400m row
12 deadlift 100kg
3 bar muscle ups
SEDUTA C)
WARM-UP
3:00 Bike Erg, Building In Pace
+
2 Sets:
10/10 Pec Stretch On Rig
8/8 Single Arm Ring Row
10 Sots Press w/ PVC Pipe or Empty
Barbell
5 Inchworm
Rest 1:00 Between Sets.
STRENGTH
Emom 6
1 power snatch 90%
METCON
For Time:
15-12-9
Power Snatch @ 50kg
Box Jump / Step Down @ 24/20″
Rest 3:00
3 Rounds For Time:
12 Overhead Squat @ 50kg
9 Strict Handstand Push Up
