03-04-2023
FITNESS
STRENGTH
Every 2′ for 10′
1 clean pull + 1 hang squat clean + 1 squat clean
build up start from 50% of 1rm clean
WOD
Amrap 20′
30 cal
20 hang clusters 60/40
40 hand release push ups
20 power clean
40 t2b
BURNOUT
A)TEAM OF 2
Amrap 25′
-20 synchro burpees
-20 synchro goblet squat
-800m row
-20 synchro push ups
-20 synchro jumping squats
-600m row
B)Tabata
hollow rocks/plank
LEVEL 4
Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats
Workout
5 Rounds of
3 x Burpees Over Bar
3 x Power Snatches
Then,
50 x Wall Balls
Then,
15 x Burpees Over Bar
15 x Power Snatches
Then,
150 x Single Unders
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