WOD
As a group:
Run 1 mile
EMOM for 9 mins
9 wall balls
9 burpees
3 rounds for the time of:
31 Squat snatch @ 35 / 20kg
31 Ab-Mat sit ups (C GHDs)
31 Double unders
*Time cap 12 mins
Barbell
In 14 minutes BTH Hang Snatch
(Below knee cap)
In 16 minutes BTH Power Clean (triple0
-after each set 5 strict pull ups
BWOD
1-1-1-1-1
OHS
Front Squat
Back Squat
FHT
A1: B.B. deadlifts x 12
A2: kB bor x 12
A3: Back extension x10
A4: Banded pulldowns x 10
A5: Ring rows x 8
A6:Plate good mornings x 8