9 FEBBRAIO

STRENGTH

KETTLEBELL/DUMBBELL/BARBELL

PUSH PRESS + PUSH JERK

3 x 3+1
3 x 2+2
3 x 1+3

if db or kb perform the same numbers of reps also with other arms

WOD

BARBELL
for time

21 – 15 – 9
clean&jerk
75 jump rope

KETTLEBELL/DUMBBELL
for time

30 – 20 – 10
american swing
goblet squat
75 jump rope every round