WARM UP
- 10 CAL
- 10 Air Squat
- 5 Push ups
- 50 Skipping Rope
- 5 Empty bar snatch deadlift
STRENGTH
A.
4Sets:
- 3 Snatch Deadlift
B.
4Sets:
- 2 Bench Press
WOD
For time:
- 400m Machine
- 40 KB Swing
- 400m Machine
- 30 DB Thrusters
- 400m Machine
- 20 Push ups
ACCESSORIES
3 Sets:
- 10 Push to renegade Rows
- 10 Back extension
- 10 knees to elbow
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