3x
100 Double unders
10 OHS
10 Back ext
10 Ring rows
Ready:
7 minutes
5 snatch grip deadlifts
7 snatch pulls
Strength:
Clean and Jerk
5-5-3-3-3-1-1-1-1
*Find a heavy single
**Catch in the HOLE
Metcon:
4x
30 push ups
20 front squats 50/30kg
20 push press 50/30kg
30 GHD sit ups - if you are new, or don't do these REGULARLY - 10 a round!!! I'm SERIOUS
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