WARM UP
Row 250 m Or 300m Run
Plank 30 sec
Side Plank 30 sec E/S
High plank w/ arm reach 15 sec each arm
High Plank w/ leg lift 15 sec each leg
10 Dynamic Side plank
10 Plank with knee to opposite elbow
10 Glute bridge with leg raises
10 Kneeling KB Press e/s (light)
10 Goblet Squat
STRENGTH
Snatch Complex (EMOM 10 work to a heavy set )
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
LITE: use single DB
CHIPPER WOD
2 rounds: (cap30)
5 Bar facing burpees
5 clean and jerk
750 Row
10 chest 2 Bar (assisted)
10 Front Squat
10 chest 2 Bar (assisted)
750 Row
100 su
40 Air Squats
10 Handstand Pushups (30 sec handstandhold)
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