09-01-2023

FITNESS

STRENGTH

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

then

Emom 10′
3 clean and jerk build up
start 60%

then

Wod
team of 2
50 thrusters 40/30
40 burpees over bar
30 pull ups

cap 9′

BURNOUT

AMRAP 10′
Buy in: 1000m row
-15 swings
-12 goblet squat
-9 down ups

REST 2′

AMRAP 8′
Buy in: 800m row
-12 swings
-9 goblet squat
-6 down ups

REST 2′

AMRAP 6′
Buy in: 600m row
-9 swings
-6 goblet squat
-3 down ups