BEGINNERS

5 rounds of:

250m run

12 Thrusters 30/kg /20kg

13′

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INTERMEDIATE

3 rounds of:

250m row

12 Dumbbell snatch alternati 

9 burpees to bj

12 D. Snatch alternati

250m row

TC 4′

rest 4′ each rounds

 

WORKOUT OF THE DAY