9 DICEMBRE

STRENGTH

BARBELL

6 ROUNDS
3 hang power snatch
+
1 hang squat snatch
rest 90″

KETTLEBELL/DUMBBELL

8 ROUNDS/SIDE
3 hang squat clean&press

rest 90″

NO EQUIPMENT

TABTA alternate
plank side rise + twist

WOD

BARBELL
21 – 15 – 9

deadlift
hang power clean
push jerk
burpee over the bar (box jump over)

KB/DB
21 – 15 – 9

deadlift
hang power clean
push jerk
burpee over the KB/DB (box jump over)

FLOW hang power clean and push jerl is right+left (21+21/15+15/9+9)

BODYWEIGHT
21 – 15 – 9

air squat (x2)
pull up (table row)
strict hand stand push up
burpee