02-10-2023

FITNESS

‘STRENGTH MONTH”

Every 2′ for 10′
back squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
1 clean pull + 2 hang power clean + 1 jerk

then

wod
Team of 2
Amrap 7’
50 cal
20 synchronized burpees
max clean and jerk 60/40

BURNOUT

3 sets off:

Amrap 7′
-40/30 calories row
-20 burpees over line
-100 du/200 su

*in the remainig time max reps row/ski*

(Rest 2′ b2n)