WARM UP
2 rounds of
250 mt Row
5x/leg Box step-ups
10 Wal Ball shots
10 Hand-release push-ups
10 Sit-ups
MOBILITY & SKILLS
Hips – Shoulders – KB Swing – Kipping
STRENGHT
EMOMx8:
Minutes 1-4: 3 Snatches #85%
Minutes 5-8: 5 Clean and Jerks #80%
CONDITIONING
For Time
10 Deadlifts #100/75
20 Kettlebell Swings #24/16 kg
30 Cal Row
40 Push Ups
50 Toe to Bar
50 Kettlebell Taters* #24/16 kg
40 Ground to Overhead #50/35 Kg
30 Double Unders
20 Pull Ups
10 Facing The bar Burpees
*A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat
