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Workout Of The Day
/ אימון יומי /

Strength 
OverHead Squat 10/8/6/6/6/4
Rest 1-3min


Conditioning 
10/9/8/7/6/5/4/3/2/1
One Arm Thrusters 
Inverted Burpees
Chest To Bar


Core -2min Lsits

Conditioning 

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 61/38kg
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 84/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102/66kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 125/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 143/93kg

Stop at 20 minutes.


Strength 
Split Jerk From Back 8/6/4/4/4/2


Tabata - Plank


Endurance 19:00

Team Of 2 
AMRAP 20min 
Partner 1: 20 Burpees
Partner 2: Hold Squat 

Partner 1: 20 Pull Ups
Partner 2: Plank

Partner 1: 20 Double Unders 
Partner 2: HandStand 

Partner 1: 20 Knees To Elbow 
Partner 2: Hold Back Extension 

Strength 
DeadLift 10/8/6/6/6/4
Rest 1-3min


Conditioning 
21-15-9
Pick Ups
Ball Slam 
Pull Ups


Tabata Sit Ups

Strength - Bench Press 
10/8/6/4/2

Conditioning - For Time 
50 Clean - drop the bar = 3 Pull ups
50 Jerk - drop the bar = 3 Burpees OTB

Core - TABATA 
Side Plank

Strength 
Z - Press 10/8/6/6/4/4 
Rest 1-3min 


Conditioning 
3 Round For Time
50 Air Squat
2min Hold Handstand
35 AbMat Sit-Ups


Tabata 
One Arm Swing


Endurance 20:00 / 21:00

Part 1 : Emom 10

ODD : 15 Push ups

Even : 15 Goblet Squat


Part 2 : ASAP

75 Knee To Elbow 

75 Medicine Ball Clean

75 Double Unders

Every Stop 5 Pull Ups *

Strength - E2MOM 12 min 
4 Power Clean
4 Jerk
2 Clean&Jerk

Conditioning - 3 Round 
50 DU 
10 T2B
50 DU 
10 Wall Ball 

Core - TABATA 
Russian Twist 

Strength 
EMOM 5min 
5 Snatch Pull 
EMOM 5min
5 Hang Power Snatch 
EMOM 5min
5 Power Snatch


Conditioning 
6 Round For Time 
10 Box Jump
10 Sit Ups 
10 KTB Swings 


Core 
2min Back Extension