09-03-2020
FITNESS
STRENGTH
Front squat
3×3( 1+1/14) 65%
1×15 60%
SKILL: Push jerk
WOD
AMRAP 21′
3 rounds ( each )
10 cal bike
5 clean and jerk (70/45)
then
2 rounds( each)
10 cal bike
5 clean and jerk( 80/50)
then
1 round ( each )
10 cal bike
5 clean and jerk (90/60)
max clean and jerk
100/70
BURNOUT
TEAM OF 2
ΑΜRAP 32
250m run together
25 syncronized burpees
50 wall balls
50 hand release push ups
75 v-ups
75 partner medball sit ups
50 calories row
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