23-10-2019

FITNESS

STRENGTH
In a 10′ window find a heavy complex of:
1 power clean+ 2 front squat + 1 jerk

skill: pistols

WOD
For time:

2 rounds of:
20 deadlift (100/70)
20 wallball
20 t2b
20 pistols/any progression/20 reverse lunges

BURNOUT

AMRAP 8
250m run
20 wall balls
15 weighted sit ups

REST 1′

AMRAP 8′
250m row
20 weighted lunges
15 push ups

REST 1′

AMRAP 8′
250m ski
20 sumo deadlift
15 box jumps

MOBILITY

Core stability

Shoulder stability