A) WARM UP
Every 5' for 15 minutes ( 3 sets)
- 400m run (2× 200m)------> 500m row
- 20 russian swings 24/16
- 20 Push Up
B) Strength & Conditioning
EMOM 15' (5 sets)
- 1°min: 40 DU
- 2°min: 5 Power snatch (135/95)
- 3°min: 10 DB snatch (55/35)
C)WOD
3 rounds for time
- 8 Power clean 135/95
- 16 C2B
- 20 cal row- -----> 250 m run