12-10-2020
FITNESS
Strength
in a 10′ window find 1 rm front squat
sets:10-8-6-4-2-1-1-1
Skill: squat snatch
WOD
Amrap 7′
7 squat snatch 40/30
7 burpees over bar
7 cal bike
35 du
rest 3′
repeat
BURNOUT
AMRAP 30min
250m Run
Then,
2 Rounds of
21 x KB Swings
15 x KB Squats
9 x Burpees Over The KB
Then,
50 x D.U./100 x S.U.
Then,
2 Rounds of
21 x Sit ups
15 x KB Russian Twists(Each Side)
9 x Push ups
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