11-01-2023
FITNESS
STRENGTH
Every 2′ for 12′
set 1-4: 6 deficit deadlift 60%
set 5-8: 4 deficit deadlift 70%
set 8-12: 2 deficit deadlift 80%
then
Emom 10′
3 power snatch start 60%
wod
3 rounds of
21 cal row
21 t2b
cap 10′
BURNOUT
Core Strength
4 sets
-40″ dead bug
-40″ plank
-10 pike ups on row
Rest 1:30′
Ladder for 13′
3-6-9-12-15-18-…
-dual DB hang clean
-air squats
*after each set perform
50 du/80 su*
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