EMOMx5: 20 KBS,
Fwd lunge length of gym,
Bkwd lunge length of gym,
Side lunge on leading leg,
Side lunge on back leg
AOTM x12:
Even: 8 Dead-lifts,
Odd: 4 Front squats
Same bar, same weight
AMRAP in 4 min:
10 power snatch 75/55,
10 Burpees over bar
Rest 3 min
AMRAP in 4 min:
10 Push-press 95/65,
10 Box jumps
Rest 3 min
AMRAP in 4 min:
10 Power cleans 135/95,
50m run
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
