24.11.21

Αθλήτριες του TrainforLife Σέρρες ,σε running event

PART A
Complete on an 18 min running clock as-
3 rounds of:
4 Squat Snatches, 75% 1RM
Rest 1:30
3 Squat Snatches, 80% 1RM
Rest 1 min
2 Squat Snatches, 85+% 1RM

Rest 2 mins between each round.

PART B
“Bird Box”
For time:
10/8 Row Calories
20 Alternating Dumbbell Snatches, 22,5/15
30/24 Row Calories
20 Alternating Dumbbell Snatches, 22,5/15
10/8 Row Calories

Goal: 4-7 mins
Time cap: 7 mins
How fast can you go?!

Accessory Core Strength
2 rounds of
20” on 10” off
x2 pallof press deadbugs
x2 slider x-planks
x2 bicycle sit ups
x2 side plank pulses