14-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 front squat
start 65% of 1rm

skill: jerk

wod
3 sets of:
Emom 6
1. 12-15 cal row/cal ski/cal bike
2.6 clean & jerk 60/40
3. 12-15 box jump over

rest 2′ b2n sets

BURNOUT

2 ROUNDS

AMRAP 5′
20 ground to overhead
20 russian twists
20 step ups with plate

REST 1′

AMRAP 5′
20/16 calories row
15 push ups
20 air squat

REST 1′

AMRAP 5′
10 broad jumps
15 curl and press
20 v-sit ups

REST 2′