25-01-2023

FITNESS

STRENGTH
Every 2′ for 12′
set 1-2: 4 deficit deadlift 75%
set 3-4: 4 deadlift with a reset 80%
set 5-6: 4 deadlift regular 85%

then

Every 1:30” for 6 sets
1 snatch pull + 2 power snatch+1 ohs
start with 60% and build up by feel

then

Wod
21-15-9
ohs 50/35
box jump over

BURNOUT

Core Strength
4 sets:

-20 plank taps
-12 v-ups
-20 kneeling shoulder taps

AMRAP 15′

-15/12 cal row
-10 dual DB push press
-10 push ups on DB’s
-15 air squats