WM WOW – SATURDAY 16.11.19 – TRAIN WITH A COACH “FIRE BALL”
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!
MOBILITY & WARM UP
4 Rounds:
200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats
3 Rounds:
With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Fire Ball”
For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run
Time cap 20′
CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then
“Super Hang Squat Clean Complex”
3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds