30-03-2023

FITNESS

STRENGTH
Every 2′ for 10′
1 snatch pull + 2 power snatch + 1ohs

skill: bar muscle up

wod
Team of 2
10-8-6-4-2
power snatch 60/40
bar muscle up/+5 reps pull ups
* 15 cal each athlete

BURNOUT

FOR TIME

TEAM OF 2

-1200m rorw
(change every 200m while the other is on plank)

-250 du/500 su
(change every 50/100 while the other is holding
2 KB’s)

-80 dual DB deadlifts

-1200m row

-80 burpees
(change every 10reps and perform 10 dual KB squats)

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Snatches
3 x Overhead Squats

Workout
4-5 Rounds of
8 x Deadlifts
8 x Push ups
16 x DBL DB Reverse Lunges
16/14 x Calories