4 DICEMBRE
STRENGTH
BARBELL
EMOM 10′
4 hang power clean
3 push press
2 front squat
KETTLEBELL/DUMBBELL
EMOM 16′
every minute complete the follow sequence with the same arm, in the next round with the other
6 kb/db clean
4 kb/db press (or push press)
2 kb/db over head squat
NO EQUIPMENT
EMOM 12′
A- 9 up & down
B- 6 push up + 12 sit up
WOD
4 ROUNDS
BARBELL
15 thruster (30 wall ball)
30 tuck sit up
15 power clean
KB/DB
8+8 thruster
30 tuck sit up
15 american swing
BODYWEIGHT
30 jump squat
30 tuck sit up
60 jump rope