Box
Lift-
Build Heavy set of-
1 Hang power snatch
1 Hang squat snatch
then- 1 set every 1:30, for 10 sets
Metcon-
For time- (14 time cap)
1…..10 Single arm "Devil press" 22.5/15kg- each arm
10…..100 Double unders
Bodyweight
For time-
3-6-9-12-15-18-21 HRPU
21 Jumping jacks after every set
Plate & Dumbell WOD
Warm up-
4 rounds-
5 "Yoga push ups"
5 Roll ups
3 rounds-
8 sit ups
16 Jumping jacks
Part 1-
5 Super sets of-
5 Squat presses
15 Hollow rocks
Metcon-
For time-
3-6-9-12-15-18-21
Weighted jumping jacks
HRPU
