04-01-2023

FITNESS

STRENGTH

Every 2′ for 12′
set 1-4: 6 deadlift 65%
set 5-8: 4 deadlifts 70%
set 8-12: 2 deadlifts 80%

then

Every 1:30” for 6 sets
1 snatch pull + 1 power snatch + 1 squat snatch

Wod
30-20-10
t2b
wallballs

cap 8′

BURNOUT

TEAM OF 2

AMRAP 20′

-30″ amrap calories row
REST 30″
-30″ amrap burpee box jump overs
REST 30″

Core Strength

AMRAP 10′
-30″ plank
-20 DB pull throughs
-10 leg raises
-30″arch rocks