25 NOVEMBRE

https://www.youtu.be/2xrbS5McNOY

STRENGTH

BARBELL

HANG POWER CLEAN
10×3 rebounce

KETTLEBELL/DUMBBELL

TABATA (8×20″on/10″off)
HANG POWER CLEAN
work only with 1 arm for round

NO EQUIPMENT

BACK WIDOW
10×4

WOD

FOR TIME

BARBELL
6 rounds

100 du/su
5 squat snatch
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat

KB/DB
6 rounds

100 du/su
5 squat snatch (no alt.)
(7 power snatch with kb)
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat

BODYWEIGHT
6 rounds

100 du/su
10 lying lateral pulldown
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat