WOD and gymnastics 19/8/14

Warm-up
3x
8 scapula push ups
10 zots press with broomstick
12 swings 16/8 I used 12kg

Basic Strength
5x
10 ring push ups
16 plank to push up position (8 each side)
* exactly 1min rest
*use rest to stretch chest and triceps

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
2 hang power snatch + 1 overhead squat (14×1)
emom 14
2x hang power snatch + 1x overhead squat
*start light and go up every 2nd minute
*concentrate on form
I did 20/22.5/25/26.5/30/32.5
I did one rep HSP 35kg

Metcon
2rft
300m run
30sec rest
30 burpees
30sec rest
6:36 min

(15min timecap)

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