WOD 17.10.2022

Technique

5-5-5-5

Low Hang power cleans 

(50%)

3-3-3-3

Push presses 

(50%)

Rest 5 minutes then:

Strength:

5-5-5-5

Front squat 

(50%)

3-3-3-3

Strict presses 

(50%)

Rest 5 minutes then:

Metcon 

Wod (Cap 15 minutes) 

21-15-9 

AB calories  

Thrusters 

Directly into 

21-15-9 

Power cleans 

Pull ups 

Male – 40/30

Female- 25/15

Rest 5 minutes then:

Core

Tabata 

3 rounds of:

30 seconds ON/ 15 seconds OFF 

V-ups 

Butterfly sit ups 

Hollow hold