15-11-2023
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 9/6
3) 50 du/100 su
4) max power snatch 40/30
5) rest
BURNOUT
40sec ON 20sec OFF
EMOM x 12min
1) Row
2) Ski
3) Burpees
Rest 2min
For Time
500m Run
30 x Sit ups
30 x Push ups
30 x Sit ups
500m Run
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