01-04-2023
FITNESS
“team of 2
with a running clock
0:00 – 10:00
find a heavy complex of
2 squat clean + 2 power clean
10:00 – 12:00
rest
12:00 – 32:00
Amrap
50 cal row
20 clean and jerk 60/40
50 burpees to target
20 bear complex
32:00-35:00
max dead hang from the pull up bar
if you break 10 synchro push ups
“
LEVEL 4
Skill: Rope Climbs
Workout
AMRAP 22min
4 x Rope Climbs
50 x Wall Balls
4 x Rope Climbs
50 x Burpee Box Jump Over
4 x Rope Climbs
50 x Hand Release Push ups
4 x Rope Climbs
500m Row
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