29-11-2023

FITNESS

Strength
Every 90sec For 9min
1 x Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch
1 x Overhead Squat

WOD

Amrap 8min
10 x Front Squat 50/30
15 x Push ups

Rest 2min

Amrap 8min
35 x DU/70 SJR
10 x Shoulder to Overhead 50/30
7 x Toes To Bar

BURNOUT

(3 sets)

Amrap 5′
-20 swings
-70 du/140 su
-20 goblet squats
-70 du/140 su
*remaining time max reps burpees over line

Rest 1min between sets

Core Strength
2 sets:
-20 altenate v ups
-20 weighted sit ups
-30 russian twists
-40″ hollow hold