15-06-2023

FITNESS

Strength
4 sets of
5 bench press
10 bent over rows

rest 2′ b2n sets

WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man

*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)

BURNOUT

TEAM OF 2

2 R.F.T

-1200m row
-60 overhead lunges (plate)
-20 synchro burpees
-60 heavy wallballs
-20 synchro burpees
-1200m ski

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
10 Rounds of
3 x Power Snatches
6 x Sit ups/ V ups
9 x Hand Release Push ups