20-07-2023
FITNESS
STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk
skill: butterfly pull ups
Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press
BURNOUT
TEAM OF 2
-AMRAP 36min-
-1500m row
-50 dual kb deadlifts / 25 single arm synchro thrusters
-50 T2R
-15 synchro burpees
-50 T2R
-15 synchro burpees
-50 dual db deadlifts / 25 single arm synchro thrusters
-1500m ski
LEVEL 4
Strength
EMOM x 8min
3-5 x Hang Power Snatches
Workout
3 Sets of
AMRAP 4min
10 x Hang Power Snatches
20/15 x Calories
10 x Hang Power Snatches
Max Calories
Rest 1min Between Sets
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