17-07-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
team of 2
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/ 40 pull ups

BURNOUT

Every 5′ for 30′ (6 sets)

-21/18 calories
-15 block jumps
-9 burpee box jumps

LEVEL 4

Skill: Power Snatch

Strength
EMOM x 8min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats

Workout
AMRAP 12min
8 x Deadlifts
10 x Push ups
12 x Goblet Squats
30 x Single Unders