Warm-up
800m Run
10 Windmills each arm with a KB
10 Arm-bar stretches on each arm
Strength
1.Push-press
3-3-3-3
2. Push-jerk
2-2-2-2
WOD
21-15-9
Power Snatches (115,80)
Thrusters
Ca$hout
1 mile Run
50 GHD Sit-ups
50 Hip Extensions
Warm-up
800m Run
10 Windmills each arm with a KB
10 Arm-bar stretches on each arm
Strength
1.Push-press
3-3-3-3
2. Push-jerk
2-2-2-2
WOD
21-15-9
Power Snatches (115,80)
Thrusters
Ca$hout
1 mile Run
50 GHD Sit-ups
50 Hip Extensions