8-12-2021

FITNESS

STRENGTH
Deadlift Every 2′ for 10′
set 1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps

Skill: snatch

wod
3 sets of
Amrap 5′
35 du
8 t2b
4 power snatch 60/40
rest 2′ b2n sets

BURNOUT

AMRAP 4
21 burpees
15/12 calories row
max reps wall balls

REST 1

AMRAP 4
21 wall balls
15 burpees
max reps row

REST 1

AMRAP 4
21/15 calories row
15 wall balls
max reps burpees

REST1

EMOM 16
-50”plank
-40”mountain climbers
-30” russian twists
-20”hollow