05-06-2023

FITNESS

STRENGTH
In a 12′ window find a heavy
clean and jerk
start from 50%

WOD
Team of 2
for time
1000m row/airruner/bike

3 rnds (each)
5 deadlift 60-80/40-60
4 hang clean
3 front
2 jerk

then

30 synchro burpees

then

3 rnds (each)
7 t2b
5 pull ups
5 t2b
3 pull ups

then

30 synchro burpees
BURNOUT

Amrap 8′
-12/9 cal ski
-12 floor presses
-40 du/80 su

REST 2′

Amrap 8′
-12/9 cal row
-12 dual DB hang clean
-6 burpees

REST 2′

Amrap 8′
-12/9 cal ski
-12 push press
-40 du/80 su

LEVEL 4

Strength
EMOM x 8min
ODD: 2 x Clean Pull
2 x Power Cleans
EVEN: 3 x Front Squats
3 x Push Press

Workout
For Time
12-9-6-9-12
Clean and Jerk
24-18-12-18-24
Wall Balls