21-04-2023

FITNESS

STRENGTH
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”

Wod
3 rounds of
20 one arm hang clean and jerk
25 wall balls

rest 1′

150 du
40 box step over with one db”

BURNOUT

Every 5′ x 5sets

-40 du/80 su
-15 dual db hang snatch
-12 leg raises
-9 dual db push press
-40 du/80 su

LEVEL 4

Strength
EMOM x 8min
3 x 1/4+1/1 Front Squats

Workout
Every 2min for 10min
9 x Power Snatches
9 x Burpee Box Jumps