10-07-2023

FITNESS

strength
Every 1:30” for 7 sets
1 clean pull + 1 squat clean + 1 hang power clean

WOD
Amrap 20′
4 clusters 50/35
4 pull ups
60 du

* After every set increase 2 reps on clusters and
pull ups

BURNOUT

EMOM 32′

-17-14 / 15-12 calories
-70 du/120 su / 25 v-ups
-10 burpees over line
-rest

LEVEL 4

Skill: Push Jerk

Strength
EMOM x 8min
1 x Clean Pull
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk

Workout
For Time
DT
5 Rounds of
12 x Deadlifts
9 x Hang Power Cleans
6 x Push Jerks