25.9.2022

WARM UP

- 200m Machine

- 10 Air squat

- 5 inchworm

- 5 empty bar deadlift

- 5 empty bar strict press

WORKOUT 1 (cap15)

A. 3 Rounds: (Each)

- 200m Machine

- 10 Hang squat clean

- 9 Box jump

B. 5 Sets:

- 3 Clean pulls

WORKOUT 2 (cap17)

For time:

* 100 Cal Machine

* after every 20 Cal Machine:

- 10 Synchronize knees to elbow

- 10 Synchronize push ups

- 10 power Snatch (Split)