05.12.2021

Warm up:

- 10 run

- 5 inchworm

- 5 empty deadlift

- 5 empty bar power clean

- 5 empty bar shoulder to overhead

Strength:

15 min work :

Dead-stop deadlift( no bounce )

- 3 sets : 4 reps

- 3 sets: 3 reps

- 3 sets : 1 rep

* directly into :

- 10/15/20

- KB deadlift

- 20 m farmers carry

Conditioning:

20 min AMRAP:

- 15 cal machine (row/ski /bike )

- 8 clean and jerk

- 30 skipping rope

- 8 Front squat