23-01-2023

FITNESS

STRENGTH

Every 2′ for 12′
set 1-2: 4 paused front squat 3” 75%
set 3-4: 4 front squat 1+1/4 75%
set 5-6: 4 regular front squat 85%

then

Emom 10′
set 1: 2 hang power clean 80%
set 2: 2 clean and jerk 80%

then

Wod
Team of 2
for time
200 du
30 s20h 60/40
50 cal
30 clusters

cap 12′

BURNOUT

a) AMRAP 9′
-250m run
-15 swings
-8 burpees

REST 1′

b) AMRAP 9′
-250m row
-15 goblet squats
-8 burpees

REST 1′

c) AMRAP 9′
-250m run
-15 s.d.h.p
-8 burpees