26-04-2023

FITNESS

STRENGTH
Emom 2′ for 10′
power snatch
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
3 sets of
Amrap 5′
5 hang power snatch 40/35
35 du
20 wallballs

rest 2′ b2n sets

BURNOUT

Core Strength
3 sets
-20 db pull throughs
-15 v-ups
-30 mountain climbers on rings

AMRAP 16′
-60 du/120 su
-10 burpees
-20 air squat
-10 kipping t2r

LEVEL 4

Skill: Rope Climbs

Workout
Team of 2
2 Sets of
AMRAP 10min
4 x Rope Climbs
20 x Calories
40 x Single Unders
2 x Wall Walks
30 x KB Swings
40 x Single Unders

Rest 2min Between Sets