17-10-2022

FITNESS

STRENGTH
Every 2′ for 10′
front squat
set 1: 5 reps 75%
set 2: 3 reps 85%
set 3: 5 reps 75%
set 4: 3 reps 85%
set 5: 10 reps 60%

then

Every 1:30” for 9 sets
2 power clean + 2 squat clean
build up

then

wod
team of 2
3 rounds of
30 thrusters 40/30
15 synchro t2b

cap 12′

BURNOUT

TEAM OF 2
AMRAP 13′
-20 burpees
-30 medball sit ups
-40 calories

REST 4′

AMRAP 13′
-20 synchro sumo deadlifts
-20 synchro leg raises
-40 push ups