18-01-2023
FITNESS
STRENGTH
Every 2′ for 12′
set 1-4: 5 deadlift no touching the floor 75%
set 5-8: 5 deadlift with a reset 2” pause at the floor 80%
set 8-12: 5 regular deadlift 85%
then
Every 1:30” for 6 sets
set 1-2: 1 pause snatch pull 3” pause under the knee + 1 pause power snatch + 1 ohs
set 3-4: 1 snatch pull + 1 hang power snatch + 1 ohs
set 5-6 : 2 squat snatch
Wod
for time
18-15-12
burpees over bar
12-9-6
power snatch 50/35
cap 10′
BURNOUT
Core Strength
4 sets:
-16 db pull throughs
-20 v-ups
-50 russian twists
AMRAP 15′
-10 buprees box jump overs
-20/16 cal row
-30 single arm thrusters
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