31-07-2023

FITNESS

Strength
Every 2′ for 10′
5 deficit deadlift build up

Wod
3 rounds
2’on – 2’off

A. 20/15 cal row
max thrusters 40/30

B. 15 burpees over bar
max hang clean

*alternate with a partner between A and B
one athlete perform part A the other rest then continue with B

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Cluster

Workout
AMRAP 12min
2,4,6,8,10,12,14…etc
Burpees Over Bar
1,2,3,4,5,6,7..etc
Bear Complex
*After each set 20 x Single Unders

1 Rep Bear Complex
1 x Cluster+1 x Back Rack Thruster