16-01-2023
FITNESS
STRENGTH
Every 2′ for 12′
set 1-4: 4 paused back squat 3” 75%
set 5-8: 4 back squat 1+1/4 75%
set 9-12: 4 regular back squat 85%
then
Every 1:30” for 6 sets
set 1-2: 1 pause clean pull 3” pause under the knee + 1 pause power clean + 1 jerk 70%
set 3-4: 1 clean pull + 1 hang clean + 1 jerk 75%
set 5-6 : 2 squat clean and jerk 80%
Wod
Team of 2
Amrap 11′
100 cal row
60 t2b
max hang clean and jerk 60/40
BURNOUT
EMOM 30′
-15/11 cal row
-50 du/100 su
-30 air squat
-14 renegade rows
-14 burpees
-REST
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