AAA [All Athlete Association]

EMOM 6min a. 4-6 Snatch Bala…

nce b. 1 Tall BOx Jump 2min x 6 set 3-2-1-3-2-1 Hang SNatch 마지막이 80% 3 Set 4 High Hang SNatch Pull 2 Set Bike Erg 4min SKi Erg 3min SHuttle Run 2min Endurance 10min x 5 Sets 30 Cal Row 30 Cal Bike Erg 30 Cal SKi 15 Burpee

1:30 x 4 Pause Power Clean P…

ush Press Pause Power Clean Push Jerk 4 Sets 5 Power Clean & Jerk (TnG) RIR 2 3 Sets 4 Pause Clean Pull RIR3 무릎아래 2초 4 Sets 3 Jerk Drive 1 Split Jerk RiR 3 3 Sets Single Arm Plank 30" R/L 10/10 Y Riase Plate 30" Hollow Hold 5 Sets 3 Rope Climb 2min Active Recovery Bike 2R 7min 28/24 Cal Row 42 DU 14 Single Arm KB Snatch Rest 5min

2R a. 6min Run 400m 8 Power…

Clean 155/105 Run 200m 4 Power Clean b. 6min Run 400m 12 Burpee Run 200m 6 Burpee c. 6min 400m Run 16 Wallball Shots 20/14 Run 200m 8 Wallball Sahot Recovery 10min Machine Amrap 6min Turkish Get up Amrap 12min Buy in Row 1000/800m then Amrap Sled push 20m Sandbag Bearhug Carry 20m Farmers Carry 20m 3min Rest Amrap 12min Buy in Fan BIke 50/40 Cal Then Amrap Sled Pull 20m Sandbag On SHouder Carry 20m Dual KB Front Rack Carry 20m 150/100 32/24

2 Sets 8 Side Plank Leg lift…

15 Goblet Cyclist Squat 12 Banded Face Pull 3 Sets 3 Broad Jump to BOx Jump 3 BB Back Rack Jumping Squat 6 Sets 3 Banded Front Squat 2초 템포 75% Weighted Pull up 6-5-4 3 Sets 8 DB BEnch Press 12 Cossack Squat 3R 20 TTB 10 Alt One Arm DB Devil PRess 1:30 Recovery Fan BIke 2R 15 BMU 15 One Arm DB Hang Snatch 1:30 Recovery Fan BIke 2R 10 MU 20 ALt DB C&J