12-12-2022

FITNESS

STRENGTH
Every 2′ for 10′
set 1: 5 back squat 75%
set 2: 3 back squat 80%
set 3: 2 back squat 90%
set 4 : 1+ back squat 95%
set 5: 8 back squat 60%

WOD
AMRAP 18΄

Partner A:
3 rnds of
8 hang power clean + 8 s2oh 60/40

Parnter B:
3 rnds of
12 t2b + 9 burpees

when each athlete finish 3 rounds then change, after that in
the remaining time

amrap
30 clusters 50/35
30 cal

BURNOUT

9 sets:
(2′ on – 1′ off)

-20/15 cal row
*remaining time alternating sets:
a) swings
b) s.d.h.p
c )burpee over KB