Warm up:
10. Calorie Machine
10 Superman Passthrus
10 Pvc Pipe Sotts press (back)
10/side Squat Reaches
10. Kang Squats
10 downward dog to upward dog
Wrist prep
into
2RDS Bar
1 Behind the Strict Press
2 Snatch Balance
2 OHS
4 Alternating Front Rack Lunges
Strength: 1 set every 2 min x 5 sets
3 Behind the neck Strict press + 2 Push Press +1 Snatch balance
50-60% Technique work
Metcon (17 min 30 sec)
Every 2:30 min x 6 sets
Rest 30 sec between sets
ODD
3rd Floor Run or 200m Air runner
15 Medball Situps (20/14)
Max Alternating Front Rack Lunges (95/65)
Rest 30 sec between sets
EVEN
12/10 Cal Row or 10/8 Cal bike
12 Medball Box step overs (24/20) (20/14)
Max OHS (95/65)
Rest 30 sec between sets
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