23-11-2022
FITNESS
STRENGTH
Every 1:30” for 9′
1 hang power snatch + 1 squat snatch + 1 ohs
build up
skill: butterfly pull ups /kipping pull ups
WOD
for time
15-10-5
power snatch 45/30
30-20-10
wallballs
immediately into
10-20-30
pull ups
5-10-15
ohs
BURNOUT
EMOM 30′
(40″ on 20″)
-plank
-leg raises
-push ups
-dual db deadlifts
-hollow
-rope jumps
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