28-12-2022
FITNESS
STRENGTH
Every 1:30” for 8 sets
1 power snatch + 1 squat snatch + 1 ohs
build up
wod
Emom 20′
1.15/12 cal row/bike/air runner
2. 18 – 20 wallballs
3.50 du
4.max power snatch 40/30
5. rest
BURNOUT
Core Strength
4 sets:
-15 weighted sit ups
-30 hollow rocks
-30″-30″ bird dog hold
AMRAP 14′
-15 leg raises
-20 swings
-15 wallballs
-20 reverse lunges
-80 du/140 su
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