Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 WOD 15-12-9 rounds of 500m row, Squat clean Bar over burpees
Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 Strength A.Front Squat 3RM B.Push-press, 3 on 60s building up C.10-1 KB Swings/Pull-ups
Warm-up A. 10 min run B1. Ring rows 2×10 B2. Good mornings 2×10 WOD 30 min @80% effort: Sled pull fwd/bkwd, 6 Sandbag cleans, 8 Bear hug squats, 12 Slam ball
