03-07-2023

03-07-2023

FITNESS

strength
Emom 10′
1. 2 power clean 75%
2. 2 squat clean 85%

wod
Team of 2
3 rounds ( i go you go)
10 cal
5 devil press

then

3 rounds ( i go you go)
10 cal
10 pull ups

then

3 rounds ( i go you go)
10 cal
8 db clusters

BURNOUT

Every 5′ for 30′

-18/16 calories row/ski
-8 burpees over row with double hop
-10 deficit push ups

LEVEL 4

Skill: Power Clean and Push Jerk

Strength
EMOM x 6min
3-5 x Power Clean and Push Jerk

Workout
For Time
15 x Power Clean and Push Jerk
20 x Burpees Over Bar
40 x V ups/Sit ups
50 x Squats
40 x V ups/Sit ups
20 x Burpees Over Bar
15 x Power Clean and Push Jerk