Tuesday 20/12/2022
FITNESS
Tuesday
20/12/2022
A.
7min AMRAP
5 Strict Pull ups
15 Lateral Box Step Overs *no weight
B.
EMOM for 24min
M1: 12/9cal Row
M2: 6 Shuttle runs (7.5+7.5m = 1rep)
M3: 12/9cal Assault bike
COMPETITION
Tuesday
20/12/2022
A.
5min AMRAP
Single Arm KB Clean and Jerk @24/16kg
*every 10reps switch sides
-rest 2min-
B.
5min AMRAP
Single Arm KB Snatch @24/16kg
*every 10reps switch sides
-rest 2min-
C.
10min AMRAP
5 Strict Pull ups
15 Lateral Box Step Overs *no weight
D.
Max effort
1set x Hang from the pull up bar
E.
Every 3min for 30min
12/9cal Row
6 Shuttle runs (7.5+7.5m = 1rep)
12/9cal Assault bike
Just an other day for you to make it wonderful with your actions.
