24-10-2022
FITNESS
STRENGTH
Every 2′ for 12′
back squat
5 reps ( first 3 reps pause 3” at the bottom last 2 reps regular tempo)
Every 1:30” for 9 sets
build every set
set 1: 3 hang squat clean
set 2: 2 hang squat clean + 1 jerk
set 3: 1 hang squat clean + 1 jerk
continue the same sequence
Wod
Team of 2
Amrap 9′
100 cal
max clusters 60/40
BURNOUT
EMOM 30′
-14/10 cal row
-8 burpee box jumps
-20 leg raises
-max rope jumps
-REST
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