by Pirates Program
3 rounds each as fast as possible:
35 wall-ball shots 9/6kg
15 double DB Hang squat cleans 2x22,5/15kg
5 Devil’s press 2x22,5/15kg
-3’ REST between rounds-
⚠️The reps numbers are just in Sweet Spot: can you keep the movements unbroken and have almost no Transition
▪️Orientation: Conditioning
▫️Time domain: Mecium
▪️Pace: Critical
Metcon Interval 🔥
