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Workout Of The Day
/ אימון יומי /

Part 1 - WeigthLifting 
Clean & Jerk 
5 Sets Of 3 Reps 80-85% From RM1

Part 2 - Conditioning 
400m RUN
600m ROW 
400m RUN
600m ROW 

Part 3 - STATIC
4 Round 
Hold 30sec Hand Stand 
Hold 30sec L-Sit 
Hold 30sec Goblet Squat 
Hold 30sec Superman 

Skills - 10 min 
Build to a Max Height 3 Deficit HSPU

Strength - EMOM 6 min 
1 Power Snatch 
2 Hang Squat Snatch
* +5Kg On the Barbell Every min

Conditioning - 6 Round 
200m Run 
10 Cal Row/Bike 
10 T2B

Crossfit Total

15min Find you RM1
Back Squat

15min Find you RM1
Shoulder Press

15min Find you RM1
Deadlift

Strength - 15 min find Max weight
Weighted Pull Ups
Weighted Ring Dips 

Conditioning - AFAP
42 Thrusters
34 Clusters 
*On the min 3 Burpees 

Core - TABATA 
Hollow Body Hold

Strength - E2MOM 10 min 
8 Clean & Jerk 

Conditioning - 3 Round 
AMRAP 3 min 
3 6 9 12....etc
K2E
HR Push
KTB Swings 

Core - Reverse Plank 2:00 min 

Strength 
Front Squat 2X10reps/ 2X8reps/ 2X6reps 

Conditioning 
21-15-9
Push Press 
Burpees 
20sec HandStand 

Core
Tabata Russian Twist

Strength 
Bench Press 2X10reps/ 2X8reps/ 2X6reps 

Conditioning 
AMRAP 9min 
1 Muscle ups 
20 Medicine Ball Clean
3 DeadLift 
30 Double Unders 

Core
2min L-Sits