שני 11.12.23

Strength:

4 Super Sets

1-2 Rope Climb / Legless Rope Climb /

3-4 Rope Get Ups

8 Alt. Pistols

Conditioning:

AFAP

50 D.U

21 Hang Power Cleans (50 / 35kg)

200m Run

50 D.U

15 Squat Cleans (50 / 35kg)

300m Run

50 D.U

9 Clusters (50 / 35kg)

400m Run

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Endurance

10 Rounds

300M Row

20 Sit Ups

10 Roll Up