Friday 30, June 2017

Warm up:

3x
100 Double unders
10 OHS
10 Back ext
10 Ring rows

Ready:

6 minutes
10 burpee pull ups per minute

Strength:

Snatch
5-5-3-3-3-1-1-1-1
*Catch in the hole
**BALANCE

Metcon:

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