Warm up:
shoulder/chest smash 3x20sec
3x10 Passovers
3x5 Clap press ups
Strength:
15 min
Split Jerk - work up to a heavy 2
10 min
3x2 @ 90%
WOD:
12 min running clock
3 rounds
5 ground to over head 50kg
10 burpees over bar
remaining time complete AMRAP
10 kb swings
10 pull ups
20 front squats
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