11-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
snatch grip deadlift
set 1: 5 reps 70% of 1 rm deadlift
set 2: 3 reps 80% of 1 rm deadlift

then

2 sets of
Emom 6′
1. 4 power snatch 60%
2. 3 power snatch 70%
3. 2 power snatch 80%

Wod
team of 2
2 sets of
30 ohs 50/35
500m run together

BURNOUT

Core Strength
-3 sets-

-8 pike ups
-30″ plank
-15 weighted sit ups
-30″ plank

Amrap 16′
-30/25 calories row
-50 air squats
-20/15 calories ski
-10 dual db devil press