09-10-2023

FITNESS

STRENGTH
Every 2′ for 12′
front squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)

2 sets of
Emom 6′
1. 3 clean and jerk 60%
2. 2 clean and jerk 70%
3. 1 clean and jerk 80%

rest 2′ b2n sets ( increase 5% in the second set each minute )

WOD
team of 2
42-30-18
pull ups
swings
burpees to target

BURNOUT

Every 5′ for 30′ (6 sets)

-15 box jump overs
-20 single arm DB snatch
-max reps calories row until 3:30′