09.1.2022

Warm up :

- 100m machine

- 10 air squat

- 10 empty bar front squat

- 10 empty bar power clean

- 10 empty bar shoulder to overhead

A. Strength/ Conditioning: (12:30min)

* Every 2:30 / 5 Sets:

- 4 power clean

- 4 shoulder to overhead

- 4 pull ups

* Every Round add 1 Rep

B. EMOM/ 6 sets:

- 3 Front Squat

WOD: (18min)

4 Rounds:

- 6 DB hang clean and jerk (R)

- 6 DB hang clean and jerk (L)

- 10 Alternating Devil press

- 300 M machine