Vendredi 21 septembre 2018

 

Warm up: 15’

Movbilité + 2 rounds: 200m run, 5 goblet squat, 5 kb strict press, 5 kb thrusters, 5 kb oh squat (1 round bras D et 1 round bras G)

Skill: 15’

Technique hang squat snatch kettlebell

MetCon: 10’

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

 

After:

3 rounds:

50 unbroken barbell sidebends, 20 sit ups