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
Press 40/20kg
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 hang squat snatch
Metcon:
This week we are going old school - and by that I mean KettleBells!!!
7x
1 minute work
1 minute rest
in your one minute of work you MUST get
10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM
If you don't get all your reps - 3 burpees during your rest minute
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