STRENGTH
BACK SQUAT
3×3 70% 2′ rest
3×2 80% 90″ rest
5×1 90% 75″ rest
WOD
2 INTERVALS
5′ AMRAP
200 mt run
9 p. clean
6+6 f.r. lunges
2′ rest
5′ AMRAP
15 a. swing
12 box jump
6 p.snatch
3×3 70% 2′ rest
3×2 80% 90″ rest
5×1 90% 75″ rest
5′ AMRAP
200 mt run
9 p. clean
6+6 f.r. lunges
2′ rest
5′ AMRAP
15 a. swing
12 box jump
6 p.snatch