SUNDAY WOD 17.01.2021

WU + Mob
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Snatch barbell complex
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3 rounds for perfect mechanics
3 reps Jerk Balance
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3 rounds for perfect mechanics
3 reps Tall Jerk
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A) Split Jerk from behind the neck / E2 min
2-2-2-2-1-1-1
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B) 5 rounds for time
10x Strict HSPU
15x KB Swing 24/16
20x Box Jumps
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HOME WORKOUT VERSION

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Warm up – 2 rounds of
1 minute jog/ rope jumps
1 minute plank
1 minute Walk outs
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A) 7 rounds for time
7 Speed Burpees
7 Push ups
7 Bend over row L
7 Bend over row R
7 Hand stand push ups/ Pike push ups
7 Goblet squats
7 Single leg hip extenxion L+R
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B) 3 rounds of (no rest between planks)
20 sec Side plank L
20 sec Side plank R
20 sec Plank
20 sec Rest