WORKOUT OF THE DAY 07-02-2023

​Warm up
20 shuttles 
3 rounds
5 back squats 5 front squats 
5 overhead squats 
20 sec door stretch 
20 sec calf stretch


S&S
EMOM 15 
1: 3 front squats 70-75% of 1Rm 
2: 20 jumping squats
3: 3 back squats (same weight as front squat)


WOD
20 min cap - Empty bar workout (adv do 30kg/20kg)
25 back squats 
25 front squats
25 OH squats
400m run
25 strict press
25 push press
25 push jerks
400m  run
50 hang squat cleans
400m run
50 hang power snatch
400m run