19-07-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power snatch
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
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs

rest 2′ b2n sets

BURNOUT

Core Strength
4 sets
-30″ plank
-30″ hollow hold
10 weighted sit ups
-8 pike ups

Amrap 15′
-15/12 calories row
-20 air squat
-15/12 calories ski
-12 floor presses

LEVEL 4

Skill: HSPU

Workout
AMRAP 5min
10 x HSPU
30 x KB Swings
10 x HSPU
Max Reps Burpees Over KB

Rest 2min

AMRAP 5min
20 x KB Swings
30 x KB Squats
20 x KB Swings
Max Reps Burpees Over KB

Rest 2min

AMRAP 5min
20 x Lunges
20 x HSPU
20 x Lunges
Max Reps Burpees Over KB