Thursday 19, July 2018

Warm up
500m row
3x
5 Strict pull ups
10 push ups
15 Wall squats

Ready
50 HEAVY KB swings
25 Good mornings
50 KB SLDL

Strength
Snatch grip deadlift
5x5 at 125% of your snatch

Metcon
50-40-30-20-10
GHD/Weighted sit ups
25-20-15-10-5 Calories row/bike
10-8-6-4-2 Front squats 70%