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alicanumay

05112023

Strength: EMOM 16 min.


min 1: 8-10 hang muscle clean + strict press

min 2: 10-12 kettlebell/dumbbell goblet squat (choose a challenging weight)

min 3: 20 seconds dead hang hold + 20 seconds overhead plate hold

min 4: rest!


WOD: 20 minutes time cap.


2-4-6... reps


box jump overs

kettlebell swings

tuck ups


*15 double unders (30 single unders) after every round

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