12-04-2023

FITNESS

STRENGTH
Every 2′ for 10′
1 clean pull + 1 clean below the knee + 1 hang clean + 1 jerk

WOD
Emom 20′
1. 12-15 cal
2. 10 t2b + 15 air squat
3. max burpee box jump over
4. rest

BURNOUT

Core Strength
3 sets

-20 landmine rotations
-20 weighted sit ups
-20 v-sit ups on row

AMRAP 14′
-15 swings
-60 du/120 su
-15 push ups
-15 air squats

*(every 2′ including 0′ perform
10 jumping squat)

LEVEL 4

Skill: HSPU

Workout
3 Sets of
AMRAP 6min
3 x HSPU
6 x Burpees
9 x DBL DB Hang Snatches
12 x DBL DB Lunges

Rest 2min Between Sets