weightlifting conditioning
isabel (test)
30 power snatches 60/40
wod
15 min amrap
15/12 cal row
10 dual db burpees over rower 22,5/15
cooldown
block run
wod
30 min amrap
400 m run
100 double unders
20 devil press 22,5/15
cooldown
block run
strength
every 2 min for 4 rounds
3 benchpress
weightlifting
power clean technique
wod
12 min amrap
5 squat cleans 70/50
5 bar or ring muscle ups
cooldown
block run
strength
suicide squats
every 3 min for 4 rounds
2 frontsquats
4 backsquats
build a back
every 2 min for 4 rounds
x banded pull aparts (4 sec negative)
wod
12 min amrap
200 m run
10 deadlifts 60/40
5 burpees over bar
cooldown
block run