22-05-2023

FITNESS

Strength
Front Squat
1×5 65%
1×5 75%
1×5+ 85%

WOD
Team of 2
for time
30 clean and jerk 60/40
then
3 rounds
100 du each
12 squat clean
28 swings
then
30 hang clean and jerk

BURNOUT

A) Every 5′ for 25′ (5 sets)

-21/16 calories row
-10 swings
-8 burpees over row with double jump
-10 goblet squat

B) Core Strength
3 sets:

-15 v-sit ups on row
-15 weighted sit ups

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Squat Clean
2 x Push Jerk

Workout
AMRAP 7min
2.4.6.8.10…etc
Hang Squat Clean
Kipping Leg Raises

Rest 1min

AMRAP 7min
2.4.6.8.10…etc
Push Jerks
Burpees