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23.10.2022

WARM UP

- 1min Machine

- 10 Air squat

- 5 Inchworm

- 50 Skipping rope

- 5 Empty bar power clean

- 5 Empty bar shoulder to overhead



STRENGTH

EMOM 6:

- 1 Power clean

- 2 Front squat



PARTNER WOD

(0 - 12mins) AMRAP:

- 20 DB Snatch

- 20 Box jumps

- 20 Pull ups


(12 - 14mins) REST


(14 - 29mins) 3 RFT:

- 30 Cal Machine

- 30 Thruster

- 10 Synchronize bar facing burpees

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