25-10-2023
FITNESS
STRENGTH
in a 12′ window find a heavy complex of:
1 snatch pull + 1 pause 3” below the kee power snatch + 1 ohs
WOD
”Nancy ”
5 rounds of
400m run
15 ohs 40/30
BURNOUT
Core Strength
4 sets
-15 weighted sit ups
-30″ plank
-15 v-ups
Every 4′ x 5 sets
-250/200m ski/row
-50 du/100 su
*max reps heavy db singe arm hang cluster
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