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WOD - Di 21.09.21

WARM UP For time:

Couch Stretch, 2 mins

Couch Stretch, 2 mins

-- then --

3 rounds of:

10 Air Squats

10 Push-ups

STRENGTH Front Squat 1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

HEAVY METCON Complete as many rounds as possible in 20 mins of:

3 Deadlifts, 60/40 kg

3 Hang Power Cleans, 60/40 kg

3 Front Squats, 60/40 kg

3 Push Press, 60/40 kg

3 Back Squats, 60/40 kg

5 Burpee Over Bars COOL DOWN For quality:

Row / Ski Erg / Bike Calorie, 3 mins

Couch Stretch, 4 mins

Hamstring Stretch, 2 mins

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