01.10.21


PART A
200 mt run or 50 du
10 power snatches
200 mt run or 50 du
8 power snatches
200 mt run or 50 du
6 power snatches
200 mt run or 50 du
4 power snatches
200 mt run or 50 du
2 power snatches

@climbing weight each round

PART B
amrap 12′
10 one arm DB thrusters
12 pull ups
10 HSPU/10 deficit plate push ups
12/8 cal row/airbike


accessory strength for pro
-Back squat
Build to a heavy 5RM with 2″ pause at the bottom position
then with the same weights do 2 extra sets without pause


-ring MU
4×5 strict transition (weighted for pro)
4×5/7 dips hold bottom and top position for 2 full sec