Power & speed-
Split jerk- 3-3-2-2-1-1
Metcon-
16 AMRAP-
8 D-ball clean 70/40kg
8/8 DB thrusters 22.5/15kg
Endurance WOD-
Part 1-
Super set of-
Back squat- 5-5-5-5 (3 seconds pause at bottom)
DB clean & press in lunge- 5/5 – 5/5 – 5/5 – 5/5 – 5/5
Part 2-
For time-
10-9-8-7-6-5-4-3-2-1
Sumo DLHP 32/20kg
16 meters suitcase carry left arm + 16 meters suitcase carry right arm- AFTER EVERY SET
