05-04-2023

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 1 power snatch + 1 hang squat snatch
build up start from 60% of 1 rm snatch

Wod
team of 2( partner wod igo you go)
10 rounds
7 power snatch 50/35
35 du
7 ohs
35 du

BURNOUT

Core Strength
4 sets

(40″ on – 20″ off)

-db pull throughs
-alternating v-ups
-weighted sit ups

Ladder for 16′
2-4-6-8-10-12-….

-burpees
-single arm db snatch
*after each round 40 du/80 su

LEVEL 4

Skill: HS Hold, HSPU

Workout
3 Sets of
AMRAP 6min
5 x HSPU
10 x Box Jumps
15 x KB Swings
20 x Lunges

Rest 2min Between Sets