December 10, 2017
0
Intermediate
Strength:
Hang power snatch –
6 x 4
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Pullups
Core:
3 Rounds –
Russian twists x 20 sec
Rest 15 sec
V-ups x 20 sec
Rest 15 sec
Windshield wipers x 20 sec
Rest 15 sec
Leg lifts x 20 sec
Rest 15 sec
Beginner
Strength:
Hang muscle snatch –
6 x 4
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Inverted rows
Core:
3 Rounds –
Russian twists x 20 sec
Rest 15 sec
V-ups x 20 sec
Rest 15 sec
Windshield wipers x 20 sec
Rest 15 sec
Leg lifts x 20 sec
Rest 15 sec
