18.10.2022

WARM UP

- 200m Machine

- 10 Jumping squat

- 100m Machine

- 5 inchworm

- 100m Machine

- 5 empty bar shoulder to overhead

- 5 Empty bar power clean

STRENGTH

EMOM 5:

- 1 Deadlift

- 1 Power Clean

- 3 shoulder to overhead

EMOM 5:

- 2 Cluster

WOD

10 Rounds for time: (cap15)

- 3 Power clean

- 6 HSPU / pike push up

- 9 Wall-balls

ACCESSORIES

3 Sets:

- 12 Bend over rows

- 12 barbell biceps curls

- 12 v-ups