07.09.20

Αθλητές του Trainforlife Σέρρες γυμναστηρίου που αγωνίζεται σε competition

PART A
Core and shoulder activation
3 rounds of
10 “t” shoulder raises
6 plank roll outs (1 leg for pro)
10 around the world
6 hip bridges banded (feet elevated)

PART B

Skill: h.squat clean and jerk
Pro: establish a heavy 2 hang squat clean + 1 Jerk

WOD
21-15-9
Push jerk 50/35
pull ups

rest 2′

9-15-21
hang clean
burpees over bar

STRENGTH
4 x 12/10/8/6/ Fr. squat
4 x 6/8 1-leg Deadlift
4 x 8/10 Bench Press
4 x 8/10 Bent over row