WOD 30.11.2022

Technique 

5-5-5-5

power cleans 

(50%)

3-3-3-3

split jerk 

(50%)

Strength:

5-5-5-5

Front squat 

(50%)

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

Core 

Tabata 

3 rounds of:

30 seconds ON/ 15 seconds OFF 

V-ups 

Butterfly sit ups 

Hollow hold