02-03-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 5 front squat 75%
set 3-4: 3 front squat 85%
set 5-6: 1 front squat 90+%

skill: butterfly pull ups

Wod
3 sets of :
Amrap 5′
1,2,3,4,5,6…etc
clean and jerk 50/40
pull ups

rest 1′ b2n
continue the next amrap from where you stop from the previous .

BURNOUT

TEAM OF 2

AMRAP 13′
(I GO YOU GO)

-30m dual kb farmers walk
(front rack)
-15m overhead walking lunges (plate)
-10 dual kb deadlifts

— REST 1 ‘–

AMRAP 13’
(I GO YOU GO)

-15 g.2.oh (plate)
-12 goblet squat
-9 burpees