WOD 230322
Metcon-
20 AMRAP-
12 Air squats
9 Push ups
6 Pull ups
3 Power cleans 60/40kg
***
Accessory work-
300 "Mountain climbers"
Metcon-
20 AMRAP-
12 Air squats
9 Push ups
6 Pull ups
3 Power cleans 60/40kg
***
Accessory work-
300 "Mountain climbers"
Squat-
Back squat- 3-3-3-3-3
***
Metcon-
For time-
60 Single arm DB clusters
300 Double unders
– Mix it however you want
Skill-
The kipping pull ups & the butterfly kipping pull ups-
3 sets of 5-10 reps for each
***
Metcon-
EMOM 18-
Odd- 15/12 Cal bike
Even- 20 Russian KBS
***
StrengthCon-
1) 4 sets-
1 strict press + 4 push presses + 1 jerk
2) 4 sets-
1 Power clean + 1 squat clean + 3 front squats
3) 4 sets-
10 Floor presses
4) 4 sets-
8 UBNROKEN thrusters
Lift-
Build heavy Complex of-
1 Hang power snatch
1 Hang squat snatch
Then- 3 sets of 3 Snatch balance
***
Metcon-
5 rounds for time-
10 DB Snatch
8 T2B
6 Lateral burpees
4 Devil presses
Push-
Build heavy complex of-
1 Push press
1 Split jerk
***
Metcon-
3 rounds for time-
30 American KBS
30 Sit ups
2-4-6 Rope climbs