20-09-2023

FITNESS

STRENGTH
Every 1:30” for 9′
1 power snatch + 1 hang squat snatch + 1 ohs
build up

wod
5 sets of
3’on-1’off
25 cal row/bike/run
max power snatch 45/35

BURNOUT

Core Strength

4 sets
-30 russian twists
-12 legs over kb
-20 hollw rocks

Rest 1:30′

WOD

8 sets
(1′ on – 1′ off)

-10 swings
-10 jumping squats
max reps burpees over line

LEVEL 4

Skill: Rope Climbs

Workout
AMRAP 10min
5 x Kipping Pull ups
7 x DBL DB Hang Snatches
9 x DBL DB Front Squats

Rest 2min

AMRAP 10min
2 x Rope Climbs
10 x Burpees Over DB
20 x DBL DB Front Rack Lunges