20-03-2023
FITNESS
STRENGTH
For 10′ build to a heavy complex of
2 front squat + 1 thruster ( from racks )
WOD
3 rounds (each)
7 clean and jerk 60/40
14 burpees over bar
then
3 rounds (each)
7 hang squat clean 50/35
14 t2b
then
50 thrusters 40/30
BURNOUT
“Amrap 14’
-12/9 cal row
-20 single arm KB overhead lunges
-10 h.r.p.u
Rest 3’
Emom 12’
-15/12 cal row
-25 jumping squat
-15 push ups
-50 du/100 su”
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