WARM UP
dynamics exercises,
bodyweight movements and fun!
SKILL / STRENGHT / WL
STRENGH & STRENGHT ENDURANCE
3 x 5 reps with an empty barbell
2 sets of 3 reps at 30% of your 1RM push press
7 x 7 reps at 65% of your 1RM push press
WOD
2 ROUNDS FOR TIME:
200 Meter Run
30 Single Dumbbell Box Step-ups
200 Meter Run
30 Single Dumbbell Hang Clean & Jerks
200 Meter Run
30 Single Dumbbell Power Snatches