Friday Mar 25

Bech Day

Warm Up

2 Sets

200m Row/ski

10 Arch to Hollow Drill

5 Inch worm to push up

Mobility

  • Lat
  • Pec

Prep

2 Sets

5 BB Bench Press

5 Ring Row

5 Burpees

Strength

Bench Press

5 x 5

-into-

Max Reps @85% of body weight

Workout

3 Rounds

12-9-6

Power Snatch **

Burpees over the bar

**

Round 1: 60/40 Kg

Round 2: 50/35 Kg

Round 3: 40/30 Kg

Extras

Split stands banded fly

3 x 12 Reps

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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