12-06-2023

FITNESS

Strength
Front squat
2×5 70%
2×2 80%
1×1 90%

WOD
team of 2
10-8-6-4-2
snatch 60/40
burpee box jump over 60/50

after every set 30du/60s.u

then

10-8-6-4-2
ohs 60/40
burpees over bar

after every set 30 du/60s.u

*athlete A complete 10 snatch + 10 burpeebox over + 30 du
then athlete B complete the same reps and continue until they finish the whole wod

BURNOUT

Every 5′ for 30′ (6 sets)

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

LEVEL 4

Skill: Power Clean

Workout
The Chief
5 Sets of
AMRAP 3min
3 x Power Cleans
6 x Push Ups
9 x Squats

Rest 1min Between Sets

Core Strength
100 x Weighted Sit ups
Every 25 Reps Complete
12 x Altenate V Ups