Warm up:
1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups
Skill:
All this week is song week
Moby - Flower - Sally Up
HSPU
Strength:
Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves
12 minutes
EMOM
5 snatch balance
Metcon:
This week we are going old school - and by that I mean KettleBells!!!
7 minute AMRAP
40 KB swings 24/16kg
30 back squats 60/40kg
20 push ups
after the 7 minutes
400m SPRINT
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