24-04-2023

FITNESS

STRENGTH
Emom 2′ for 12′
power clean + jerk
set 1: 5 reps 70%
set 2: 3 reps 75%
set 3: 2 rep 80%
set 4 : 1 reps 90%
set 5: 5 reps 70%

WOD
100 cal row
80 t2b
60 front squat 60/40
40 s20h
20 bar muscle up/40 pull ups

BURNOUT

A) TEAM OF 2

Ladder for 22′
10-20-30-40-50-…

-single arm db snatch
-box jumps (75/60cm)
-calories row

B) tabata
-plank
-weighted sit ups

LEVEL 4

Strength
EMOM x 6min
2 x Snatch Pulls
2 x Power Snatches
2 x Overhead Squats

Workout
For Time
3 Rounds of
15 x Power Snatches
20/15 x Calories
40 x Wall Balls