19-04-2023

FITNESS

STRENGTH
Every 2′ for 12′
2 clean pull + 1 squat clean + 1 front squat

WOD
7 sets of
3 clean jerk 80/60
6 box jumps
9 burpees over bar
12 swings

BURNOUT

Core Strength
3 sets:
-30 russian twists
-20 weighted sit ups
-16 db pull throughs
-10 v-ups

Ladder for 15′
2-4-6-8-10-12-…

-single arm hang squat clean
-burpees over db
-sit ups

LEVEL 4

Skill: HS Hold, HSPU

Workout
Team of 2
”I GO,YOU GO”
12 Rounds of
10 x Wall Balls
8 x Toes To Rings
6 x Box Jumps Over
4 x HSPU