13-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 deadlift

Skill: snatch

WOD
Amrap 14′
3 t2b
3 power snatch 40/30
3 ohs
6 t2b
6 power snatch
6 ohs
9 t2b
9 power snatch
9 ohs
……..etc

BURNOUT

Core Strength
(4 sets)

-15 v-ups
-15 v-sit ups
-15 weighted sit ups
-max reps t2r

Ladder for 16′
2-4-6-8-10-…

-calories
-squat
-dual db hang snatch

LEVEL 4

Skill: HSPU

Workout
AMRAP 20min
5 x HSPU
10 x Toes To Rings/Leg Raises
15 x KB Swings
10 x Burpees
20 x A Block Squat Jumps
30 x Single Unders