WOD – Fri, Mar 24
2023_03_24_Strength (Weight)
3 rounds
7 Hand Muscle Cleans
7 Strict Presses
7 Hang Muscle Cleans + Strict Presses
rest as needed
7 Hand Muscle Cleans
7 Strict Presses
7 Hang Muscle Cleans + Strict Presses
rest as needed
2023_03_24_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 50s max Double Unders
Min 2 | 40s max Kettlebell Sumo Deadlift High Pulls
Min 3 | 30s max Squat Cleans
Min 4 | 20s max Burpees over Bar
Min 1 | 50s max Double Unders
Min 2 | 40s max Kettlebell Sumo Deadlift High Pulls
Min 3 | 30s max Squat Cleans
Min 4 | 20s max Burpees over Bar
Rx:
Kettlebell: 24 | 16 kg
Barbell: 42,5 | 30 kg
| as always – adjust reps as needed
| the first 2 rounds shoul feel comfortable
| this is for quality
| keep the bar close to your body an don’t use your hips – just pull with your arms
| use a weight that you can move unbroken
.