Warm up:
500m Row
3x10 OHS
2x10 Lunges forwards and backwards with weight
Strength:
20min Push press, work up to heavy double then back off to 60% and perform 1 set of Max reps
WOD
8min AMRAP:
20 HSPU (buy in)
10 Alternating dumbbell snatches 30/20kg
10 Double unders
Each round increase DU's by 10 reps
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