09/05/2016

BEGINNERS

12′ Amrap

5 BJ

7 KTE

9 Push Up

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INTERMEDIATE

4 Rounds of

7 Hang Snatch Squat 30-40kg / 20-25kg / 14 Dumbbell Snatch

14 Burpees

7 Cal Row

TC 8′

rest 2′

4 Rounds of

7 Thrusters 30-40kg / 20-25kg with fatbar

14 Burpees

21 JJ

TC 8′