Skills

 

 

 

Back Squat

 

3 set x 8 reps

Between sets 30 x Russian twists

 

2 set x 6 reps

Between sets 45 sec wall squat hold w/ball

 

1 set x 4 reps

20 Slam balls

 

 

The WOD

 

 

Advanced Level:

 

50 DU

9 x Squat jump over bar

6 x Hang power clean 50/35kg

3 x Front squat

6 x Deadlifts

9 x Burpees over bar

 

Fitness Level:

 

100 SU

9 x Squat jump

6 x Hang power clean

3 x Front squat

6 x Deadlifts

9 x Burpees

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