2025-01-26

Wu – 5 min Air bike
Mobility and stability work
.
2 rounds 30/15
Dead Bugs L+R
Bird Dog L+R
KB Bottom Squat Hold 24/16+
.
A) Back Squat / E2 min
5x 5 reps (75-80% of 1RM)
Deadlift / E2 min
4x 6 reps (70-75% of 1RM)
.
B) 5 set of Complex / E2 1/2 min (50-60% of 1RM)
1 x Snatch Lift-Off
1x Hang Power Snatch
1x OHS
1x Snatch Balance
.
C) 3 rounds of
Bulgarian Split Squats 10L + 10R – 12/8kg +
Weighted Pallof Presses 12L+12R
Back Extension (GHD or pads)
.
D) EMOM 12
15/12 Cal Assault Bike
10 Wall Balls (9/6kg) + 10 Box Jumps
Minúta 3: 12 KB Swings (24/16kg)