Saturday 07/01/2023

FiTneSS

Saturday

07/01/2023

A.

Every 2min for 10min

Dedlift + Clean + Hang Clean + Shoulder to OH

*build to todays heavy complex

B.

3 Sets of:

Half kneeling Single arm KB Arnold press x 8/side

20m Sandbag Carry

C.

7min AMRAP

3 Wall Walks

6 KB Swings @24/16kg

12 Goblet Reverse Lunges

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Competition

Saturday

07/01/2023

A.

5min Sandbag Carry @60/40kg

*make as less stops as possible

B. (Skill/Strongman)

20 Pistols

30m Sledd Harness pull *heavy

12 Supinated Strict Pull ups

30m Farmers Carry *heavy

C.

7min AMRAP

3 Wall Walks

6 DB Power Snatch @2x22,5/15kg

12 Box Jump Overs

-1min rest-

7min AMRAP

3 Wall Walks

6 DB Power Cleans @2x22,5/15kg

12 Box Jump Overs

D. (Optional)

5min Jogging

3sets x 20sec @aerobic thresshold / 40sec @easy jog

2min Run @bellow anaerobic thresshold

-rest as needed-

2 Rounds

3sets x 800m Run @anaerobic thresshold / 400m @bellow anaerobic thresshold

-rest 5min between rounds-

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The actions you take today shape your tomorrow.