23-12-2024

Strength:
Every 2 min for 10 min
3 front squat wiith 3” pause at the bottom
(build up)

For time
800m row
6 rounds DT
15 synchro burpees
600 m row
4 rounds DT
15 synchro burpees
400m row
2 rounds DT
15 synchro burpees

*DT=12 deadlift + 9 hang power clean + 6 sh2oh

cap: 25 min