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WOD - Mo 12.07.21





WARM UP


Active - Burgener-Style Warm-Up

3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands


LIFTING


Squat Snatch 5-4-3-2-1-1-1


Use the heaviest weight you can for each set. Rest as needed between sets.



MAX


High Box Jumps : Max Set

A single set of High Box Jumps for max reps.


1 RM für maximale Höhe


HEAVY METCON


3 rounds for time of:

50/40 Assault Bike Calories

4 Weighted Strict Pull-ups, 10/5 kg

2 Box Jump Maxes

3 Strict Deficit Handstand Push-ups

1 Back Squat, 90% 1RM


Scales:


Pull Up

no weighted / banded / trx row


Box Jump

max hight from 1rm highest jump test


Strict Handstand Push Ups

kipping HSPU / Box HSPU 🎥🖥


Back Squat

heavy single rep or do more reps with the tright depth.

COOL DOWN


For quality:

Assault Bike (Easy Paced), 5 mins

Pigeon Stretch, 2 mins

Dragon Stretch, 2 mins

Lat Stretch In Child’s Pose, 2 mins


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