21 GENNAIO

STRENGTH

BARBELL

7 ROUNDS

5 power clean (tn’go) + 6 front squat

2′ rest

KETTLEBELL/DUMBBELL

every 30″ for 8 rounds

4+4 squat clean

flow: start time, in 30 seconds complete 4+4 squat clean and rest in remaining time

NO EQUIPMENT

TABATA alternate
– hollow hold position
– jump squat

WOD

BARBELL/KETTLEBELL/DUMBBELL
6 rounds

7 power clean
14 tuck sit up
21 air squat

BODYWEIGHT
6 rounds

2 wall climb
14 tuck sit up
21 air squat