WARM UP
:30 On / :20 OFF x 2 Rounds:
- shuttle Run
- Ball Slams
- Air Squat
STRENGTH
0-6mins:
- 1 Power Clean
- 1 Front Squat
- 1 shoulder to overhead
6-9mins
- Max reps of cluster
WOD (cap25)
3 Rounds:
- 15 / 12 Cal Machine
- 10 Front rack reverse lunges
- 10 Shoulder to overhead
Then immediately into ..
For time:
- 40 DB Snatch
- 30 D-ball overhead the shoulder
- 20 Squat Clean
- 10 Run around the box
Comments