27-04-2023

FITNESS

STRENGTH
IN a 10′ window build to a heavy complex of:
2 push press + 2 push jerk

skill: butterfly pull ups

Wod
3 rounds
10 db push press
10 pullups
8 db hang squat clean
10 pull ups
6 devil press

BURNOUT

TEAM OF 2

16 sets:
(I GO YOU GO)

-30m KB farmers carry
-15m front rack KB walking lunges
-9 push press
-6 down ups
-30m shuttle run

LEVEL 4

Strength
EMOM x 6min
2 x Clean Pulls
2 x Squat Cleans

Workout
For Time
21-15-9
Squat Cleans
42-30-18
Hand Release Push ups