18-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat 3” pause at the bottom

wod
Team of 2
Amrap 20′
500m row/1km bike
30 hang squat clean 60/40
30 pull ups
50 swings

BURNOUT

Amrap 25′

-50 wallballs
-30 medball sit ups

-50/40 calories row/ski
-30 jumps over medball

-50 russian twists with medball
-30 push ups

-50 swings
-30 medball overhead lunges

LEVEL 4

Skill: Push Jerk

Strength
EMOM x 6min
1 x Clean Pull
1 x Power Clean
1 x Hang Power Clean
1 x Front Squat
1 x Push Jerk

Workout
4 Rounds of
9 x Push Jerks
15 x Burpees Over Bar
21 x Wall Balls