Most Recent Benchmark was MURPH on May 29,2017 (779 days ago)

Monday, Apr 29,2019

29/04/19


Time
Warm UP

Snatch Warm Up (tirones, muscle, power, ohs...)


Snatch Waves  

Hang Snath + snatch

Wave #1 – 1+1 desde 65 a 80%, (3sets)
Wave #2 – 1+1 desde 75 a 85%, (2 sets)
Wave #3 – 1+1 desde 80 a 87.5+%,(2 sets)

WOD Amrap 1 + Amrap 2 x 2 , 4min cada uno recuperando 3min

Amrap 1

30 Double-unders
10 Hang (squat) Snatch @ 35/25kg  
10 Burpees over bar

Amrap 2

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2- 1

Toes to bar
Wall ball @ 9/6kg (20/14lbs)
Pull up

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